November 2, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word.

Warm Up:
4rds
1/1 Leg Cradle Lunge Step w/ vertical flexion
8/8 Single Arm KB Press
5 BB Strict Press (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – This is a test – go get a PR!

WOD:
“747”
7min AMRAP
10 S2OH (115/85)
5/5 Rotational Ball Slams
5/5 Step Ups
Rest 4min
Repeat