October 17, 2018

Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am.  All are welcome as we would love to show others why we all love Alpha!  Both classes will be open to members, guests welcome at 9:30am class.

Warm Up:
Ankle Circuit
Hip Mobility
8min WAMRAP
20 Double Unders/Practice
10 KBS – Build
5 Strict No Jump Burpees

Hero WOD:
“Dork”
6rds
60 Double Unders (2:1)
30 KBS – American (53/35)
15 Burpees

Cooldown Focus: Shoulders and Calves