May 26, 2017

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday.

Warm Up:
3rds
:45 Deadbug
10/10 Jewitts
15 Banded Good Mornings
8 Bent Over BB Row

Strength:
Deadlift
Level 1: 3RM
Level 2: 1RM – Go get a PR!

Choose Your Adventure:

WOD:
For Time
30-20-10 – Cal AD
10-20-30 – Wall Balls (20/14)

Flex Sesh:
5rds
12 Barbell Curls
12 Evil Wheels
*Same weight as 5.5