December 12, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
Squat Prep
Then
3rds
:30 Goblet Squat Hold
5 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 Clusters @ 100%+ of 3RM
*One cluster consists of 1 rep every :30 x 3*

WOD:
“Looney Toons”
5rds
10/10 Weighted Step Up
10 T2B
*10min cap