February 21, 2018

Last 2 days before the Alpha Open, don’t miss out!  Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks.  Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt.  See the coaches with any questions.

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Morning (Build)
5 Deadlifts (Build) – Speed!!

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5RM – Go set a PR!

WOD:
“Short Track”
70/50 Cals AB
*Top of every minute +5 KBS – Russian*