January 13, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot (he says they’re his favorite:)

Warm Up:
Deadbugs 4 x :45/:45
Then
3rds
8 BB RDL
8 BB Bent Over Row
*Build across 3 sets

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 4 @ 85%

Option A: Flex Sesh
4rds
8/8 Hammer Curls
12 Plate Raises

Option B:
For Time
200 Double Unders
*Every break 3 Power Cleans (135/95)