October 1, 2018

Alpha Happy Hour this coming Friday at ???.  Come out enjoy your fellow Alpha members outside of the gym and meet our new members and welcome them to the family.  Festivities begin when you get there, I’ll be down following evening classes.  Hope to see you there!

Warm Up:
Squat Prep
5 Strict Pullups
:10 Superfriend + 4 Thrusters (Build)
3 position Squat Clean

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% – Rest :90
*Use weight from 9.24*

WOD: 10min EMOM
5 Clusters (95/65)