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August 10, 2017

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Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)