Today’s Signup:

Warmup: 2 min airbike, then- movement prep with Coach

Wod: “Wade”- 5 Rounds for time

-11 1-Arm DB Power Snatch (50/35)

-12 1-Arm DB Thrusters

-11 DB Weighted Strict Pullups

Dedicated to Wade DeBruin who lost his fight on November 12, 2011, against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues.

“Wade’s Army” @wadesarmy is an organization that brings the fight against this form of the deadly disease and remembers Wade DeBruin and his battle. “We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.” You can get more info on Wade’s Army or at


-2 min foam roll t-spine/lats

-2 min foam roll glutes