November 7, 2016


Lots of stuff coming this weekend.  Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall.  Saturday November 12th is the Wades Army event at Alpha.  There will be no group classes but will be multiple workouts to choose from.  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.  We will have beverages, some sides and Steer and Wheel food truck will be present for festivities following the workout.  A side dish is welcome as well and does not have to be WLC compliant since the challenge ends on Friday.  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

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Tony Fusaro

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