April 20, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself!

Warmup:
Deadbugs 1:00 / 1:00 x 3
3rds
8 BB Good Mornings (Build)
8 Australian Chin Ups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*2/21/28 or Heavier 04/11/18

WOD:
Choose Your Own Adventure
A) “Oddly Timed”
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)
100 m Odd Object Carry
20 Pullups
20 KBS (Amer)
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)

B) Flex Sesh 04/20
4 Rounds (For Completion)
8 Double Bent Over Row
10 Plate Raise
12 Strict Knee /Leg Raise