September 3, 2019

*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!*

CrossFit

Warm Up:
DROM
3 Rounds
6/6 Bottoms up KB press
10 Plate Touches
8 KBS – Russian (Build)
Double Under Practice

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
5 Rounds
5/5 Rotational Ball Slams (25/20)
15 KBS – Russian (AHAP)
20 Double Unders (3:1)
Rest :60

BodyFit 350

Warm Up:
3 Rounds
20 Double Unders/Practice
10 American KBS
8 Pushups
8 Ring Rows
5/5 Lunges

WOD:
50 Double Unders
50 American KBS
50 DUs
50 HRPUs
50 DUs
25/25 KB Lunges
50 DUs
25/25 KB Rows
50 DUs
500m Suitcase Carry

Barbell Class:
Bench Press – 5RM *for today*
MR Weighted Dips (25#) x 3 – score total reps
Seated Incline DB Press – 3 x 20