May 5, 2017

Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday.  We’ll post an at home WOD if you still want to get your sweat on!

Warm Up:
3rds
:45 Deadbug
12 Banded Good Mornings
8 Bent Over BB Row (Build)
4 Speed Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Goal should be to finish heavier than last week

Choose Your Own Adventure:

WOD:
For Time
2,000m Row
200 Double Unders

Flex Sesh:
5rds
10 BB Curls
10 Evil Wheels