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January 11, 2019

Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off!

Warm Up:
Heat Yo Meat – Row *will count towards EC*
3rds
10 Banded Pullaparts
6/6 Single Arm Elevated Row
Burpee Walkups – Strict No Jump – Burpee

Strength: DB Bench Press
All Levels: 4 x 7 (Straight)
*Use weight of heaviest set from 1.4.19*

WOD: “Speedboat”
Every 3min x 5
1min Max Cal Row
10 Burpees
*Score is total Cals over 5rds*
**Compare to 1.9.17*