July 17, 2017

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events

Warmup:
Chubbs Sequence
3rds
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)
6 Strict Pullups

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

WOD:
“Light Switch”
10 rounds
1 Min On/1 Min Off
15 Wallballs
15 Situps