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October 2, 2017

Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon.  The weather was perfect, the workouts were great, the support of each other was awesome!  Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the event a success!

CrossFit:

Warmup:
Chubbs
3rds
4/4 Knee Hug Walking Lunge
8/8 Single Arm Squat
8 Strict No Jump Burpees

Strength:
Weighted Step Up
All Levels 4 x 4R/4L (Build)

WOD:
“Magnum”
15 min AMRAP
15 Bodyweight Backsquat
15 Burpee

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees