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March 16, 2018

Week 4 of the Alpha Open!  Keep in mind we do the Open in classes all day but FNL is where it’s at.  Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.   Next week we’ll finish up the Alpha Open with a little get together at the gym, hand out shirts for those who completed all 5 weeks and share some food and adult soda pops.  Please feel free to bring a snack or side dish, Alpha will supply drinks.  See a coach with any questions.

Warm Up:
3rds
:45 Deadbug
10 BB Good Morning
:20 HS Hold / 3 :05 Hold :03 Eccentric
8 True Pushups

WOD:
“Open 18.4”
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Right Into
21-15-9
Deadlift (315/205)
50ft HS Walk
*9min cap*