September 27, 2017

This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions.

CrossFit:

Warmup:
Deadbugs – 1:00 on/1:00 off x 3
3rds
8 Feet Elevated Ring Row
8 BB Good Morning (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 100%
*Use same weight as 5RM or from 09/07/2017*

WOD:
“PA KB Test”
1 min on / 1 min off
30 KBS – Russian75/53

Hump Day Pump:

Sumo Deadlift 5 x 3

3rds
10 H Pulls
10 Reverse BB Curls
10 Weighted Pushups