September 29, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all there to witness the CB vs Dan “Danger” Rowe showdown!

Warmup:
PA Clean Warmup x 3
Rack Mobilty

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 3

WOD:
Choose your own Adventure

A) “Contemptibly Obnoxious”
10, 8, 6, 4, 2
Clean and Jerk (135/95)-(165/115)-(185/125)-(205/135)-(225/145)
200 m Run

B) Flex 10-9-8-7….1
Barbell Curl
Skull Crushers / OH Tricep Extension
Then
Accumulate 50 Evil Wheels