April 16, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well.

Also, we will be holding our first Happy Hour of the summer this coming Friday at Hitchhiker Brewing in Sharpsburg.  We’ll be down there by 7pm following the evening classes but feel free to start without us.  See any of the coaches with questions.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold + 4 Goblet Squats
8 Chin Ups

Strength:
All Levels: Zercher Squats
5 x 5 (Build)

WOD:
“Point”
10-1
Front Squat (135/95)
T2B