October 3, 2018

Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28).  Be there or be square.

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
10/10 Bottoms Up Press
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 BB Step Up

WOD: “Unicycle”
8min AMRAP
D&B Waiter Walk
6/6 KB Lunges (Goblet)
D&B Suitcase Walk
6/6 KB Snatch

Cooldown: 5min