March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight!

Warm Up:
500m Row – easy pace
5min WAMRAP
10 Kips/Kipping Practice
Child’s Pose Progression
15 Air Squats

Skill:
Med Ball Clean

WOD:
Alternating E2MOM x 6
A)
250m Row
Max Rep Pullups
B)
100m Sprint
5 T&G Squat Cleans (95/65)