November 5, 2018

Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome.  If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha Athletics donation to Wades Army in support of neuroblastoma.  If you have any questions please see one of the coaches.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Horizontal Rotation
6 Strict Pullups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 90% (Straight)
*weight from 10.22.18*

WOD: “Sleepover”
30-20-10
Front Rack Lunges (95/65)
60-40-20
Double Unders (Lateral Hops)