August 15, 2018

Schedule Reminder: Saturday Alpha Decathlon 9am start.  *No morning classes*.  Come join us for a few (or all) of the Decathlon events for some fun on your Saturday morning.  Alpha 5 Year Anniversary following Decathlon, families and friends welcome.

Warm Up:
Deadbugs 1:00/1:00 x 3
3rds
8 BB Good Mornings (Build)
8 BB Bent Over Row
8 True Pushups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 1 (Build) *No missed reps*
*Heavier than 8.8.18*

WOD:”Fly on the Wall”
15-12-9-6-3
HRPU
Pistols

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Alpha Athletics Crossfit 412

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