October 5, 2018

Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale.  Festivities begin when you get there. Hope to see you tonight!

Warm Up:
3rds
10 Banded Pullaparts
8 Depth Pushups / True Pushups
4 Athletic Burpees
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)
*Heavier than 9.21*

Choose Your Own Adventure:

Partner WOD:
For Time – Total Work
75 Cals AB
75 Burpees
*Both partners can work at the same time*

Flex:
4x
8 Bicep Curl to Arnold Press
8/8 Single Arm DB Row
Finisher: 50 Straight Leg Lifts