Thursday, 11/12

Wade’s Day

Oh yea, it’s Wade’s Day at CFDC! For the fourth year in a row, CrossFit DC has joined the ranks of Wade’s Army to fundraise for the fight again the pediatric cancer, Neuroblastoma. Although we’ll continue our fundraising efforts through this coming weekend, Thursday’s class workout will be the honorary workout, “Wade“. Many thanks for the crew at Power Athlete for all their efforts in organizing this awesome fundraiser and workout.

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Squats
5 Band sword Pulls/ side
10 Alt Dead Bugs

then,

1:30 single leg Flexion w/ER each side

Workout – “Wade”
5 Rounds for time of
11 Single Arm DB Snatches (50/30)
12 Single Arm DB Thrusters
11 Weighted Pull-ups (50/30)
– alternate hands as needed during the workout to complete total reps
– may use any grip to complete pull-ups

Scale Pull-ups by choosing the most challenging option which will still allow you to complete the workout:

• RX’d Weight (50/30)
• Lighter Weight
• Unweighted
• 5 Unweighted Pull-ups per round
• 5 Band assisted Pull-Ups per round
• 11 Ring Rows per round