November 7, 2016
Lots of stuff coming this weekend. Â Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall. Â Saturday November 12th is the Wades Army event at Alpha. Â There will be no group classes but will be multiple workouts to choose from. Â We are raising money for Wades Army in support of Neuroblastoma so a donation of $20 or a 2016 Wades Army shirt is encouraged to participate. Â We will have beverages, some sides and Steer and Wheel food truck will be present for festivities following the workout. Â A side dish is welcome as well and does not have to be WLC compliant since the challenge ends on Friday. Â Hope to see you all this weekend.
Warm Up:
Squat Prep
4rds
10 Scap Depressions
5 Pause Back Squats – :03 (Build)
3 Athletic Burpees
Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 4reps @ 85% of 3RM
WOD:
“Speedracer”
20-15-10-5
Front Rack Lunges (95/65)
Pullups