January 9, 2017

Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville.  We hope you can make it to send them off in proper Alpha fashion!

Warm Up:
Squat Prep
Then
3rds
5 Partner Assisted Pullups
10 Goblet Squats (AHAP)
3 Athletic Burpees

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 4 @ 85%

WOD:
“Speedboat”
Every 3min x 5
1min Max Calorie Row
10 Burpees
*Score is total Cals