December 15, 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.

CrossFit:

Warm Up:
Wrist Mobility
Partner Mobility
PA Snatch Warmup x 3

Strength:
Snatch
Level 1: Technique
Level 2: Heavy Single – This is NOT a test

WOD:
“Again”
12min AMRAP
12 G2OH (95/65)
12 Ball Slams
12 Pullups
*Compare to 4.24.16

BodyFit: 064

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders/Practice
10 Scap Activation Drills
10 Scap Depressions
10 DB Press (Light)

WOD:
21HSPU
42 Ball Slams
63 Pullups
84 KBS (AHAP)
105 Double Unders