October 17, 2016

Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated.

Warm Up:
Squat Prep
3rds
25 Jumps
8 Pause Goblet Squats (:03)
8 Strict Pullups

Strength:
Back Squat
Level 1: 3 x 5(+5)
Level 2: 3,3,3,3 (Build)

Partner WOD:
“Chip ‘n Dale”
3rds
30 Wall Balls
30 Double Unders
500m Row
*Follow the leader style