March 27, 2020

Catch up with your fellow Alphaholics for another virtual WOD today at 4:00pm with Coach Kay! Link below.

https://us04web.zoom.us/j/
Meeting ID: 213 515 5455

Alpha @ Home WOD 11

Warm Up:
Chili Warm
8min WAMRAP
5 Lunge-Lunge-Squat
10 Pushups
5/5 Teter Totters

Strength: 15min Clock
4 x 8/8 – Single Arm Floor Press
4 x 8/8 – Split Squat*
*Split squat can be with or without rear foot elevated*

WOD: “Cindy”
20min AMRAP
5 Pulls
10 Pushups
15 Squats
*Any pull variation based on equipment and weight*