February 26, 2018

Great turnout for our first FNL of the Alpha Open season!  Great energy, great support and smooth heats – just what we’re looking for each week.  If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday.  See you all this coming Friday!

Warm Up:
Squat Prep
3rds
10 Scap Depressions / 10 Kips / 10 Pullups
5/5 Pillar with arm reach
10 EB Thrusters
5 :03 Pause Front Squats (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
“Francine”
7min AMRAP
6 Thrusters (95/65)
2,4,6,8… Pullups