August 14, 2017

Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun!

Warm Up:
3rds
2/2 Lunge Step vert. flex ext
10 Scap Depressions
10/10 Lunge Step Banded Rotations

Strength:
Weighted Lunge
All Levels: 4 x 8/8
*Leave some in the tank for the upcoming weeks*

WOD:
“Candlelight”
1min work : 1min rest x 6
10 Ball Slams
Max Rep Burpee
*Score is total burpees