November 14, 2016

Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event.  We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary.  As of right now we currently sit 7th out of 20 gyms with just over $2,000 raised.  There’s still time to donate and help support research of neuroblastoma.

Warm Up:
Squat Prep
3rds
5 Manual Resisted Hamstring w/ Pushup (Partner)
3 Broad Jumps

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 3 @ 90%

WOD:
“Pennies”
7min AMRAP
2,4,6,8,…
KBS – American
1,2,3,4,…
Box Jumps