November 16, 2016

Don’t forget this Saturday is the Alpha Potluck/Friendsgiving.  Festivities begin at 7pm and go til we’re done.  Alpha will provide the protein and beverages, please sign up on the cubbies in the back with the side dish you’re bringing.  Also, if you would like to test your cookie against other’s favorites we will have a cookie table for members to sample and vote on.  See myself or the coaches with any questions.

Warm Up:
Wrist Mobility
Partner Mobility
3 x PA Clean Warm Up
3 x 3-position Clean

Strength:
Cleans
Level 1: Technique
Level 2: Heavy Double – NOT a test, heavy but doable

WOD:
“Lawn Boy”
For Time
18 Hang Cleans (135/85)
18 KBS – Russian (AHAP)
18 Power Cleans
18 Jerks
18 Squat Cleans
18 Wall Balls (20/14)