June 17, 2019

A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how awesome the Alpha community is, Thank You!

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
5 Tempo Goblet Squat (:03 down :02 hold)
Complex – 3 position Clean + 1 FS (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Bar comes from the floor*
**Heavier than last week**

WOD: “The Cha Cha”
10,9,8…3,2,1 Cluster (115/85)
20 Double Unders (Lateral Hops)