November 7, 2018

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door.

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
Overhead Mobility
Then
BB Complex – 1 Pullunder + 2 OHS x 3 (Build)

Strength: Hang Squat Snatch
*15min clock*
All Levels: Sets of 3 building

Partner WOD: “Lock and Key”
12min AMRAP
12 S2OH (95/65)
12 Cleans
12 G2OH
*Each round boys add 20#, girls add 10#*