July 14, 2017

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes.

Warmup:
3rds
10 Face Pulls
10 Strict Burpees
100m Run

Strength:
Bench Press
Level 1:  3 x 5 (+5)
Level 2: 4 x 4 (Straight)
*Same as 06/30/17

Partner WOD:
“Hotdog and Ketchup”
15min AMRAP
Driveway Run
8 Burpees
*Rotate Rounds