November 21, 2016

I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night.  We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did.

Thanksgiving week schedule:
M-W – Regular schedule
Thanksgiving – 9am only
Friday – Open Gym 10-2
Saturday – Regular schedule

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
:30 Goblet Squat Hold
10 EB Thruster

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 2 @ 95%
*Weight based off of 3RM

WOD:
“The Gobbler”
10,9,8…3,2,1
Thruster (115/85)
T2B