September 15, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG account and follow the instructions on how to get one.  Cancer sucks so let’s get together and kick it in nuts!

Warm Up:
3rds
1:00 Deadbug
10 BB Good Mornings (Build)
10 Bent Over Rows
5 Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (Build)
Level 2: 4 x 4 @ 95%
*Use weight from 8.25.17*

Choose Your Own Adventure:

WOD:
1min on : 1min off
100 Cals Bike

Flex Sesh:
Circuit x 4
8/8 Hammer Curls
16 Straight Arm Pulldowns
8 Evil Wheels

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Tony Fusaro

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