HAPPY BIRTHDAY RENEE!! As requested, you will receive some DEEP HEAVY SQUATS today. FYI for Birthday WODs: We love to celebrate our member’s birthdays. We use the ACF Facebook “person” page for notifications to recognize member bdays. Please be sure to “friend” the Alpine people page and if you’re not on Facebook then just drop us a line at [email protected] when the date nears. Also, you can request a specific WOD (Hero WOD, benchmark, etc) for your birthday if you email us at least a week in advance and we do our best to fit it in. Workout of the Day Back Squat: Find your 20 rep max. – Aim to hit a weight at or above 65% of your 1RM – Warm-up with sets of 5 where your final set of 5 reps is ABOVE your goal weight for the 20 rep max, then back it off and go for it. – Plan on doing only one set. If you do two or three sets, rest 5 min between attempts….and you should check yourself into the nearest mental institution. lol – A true 20-rep max is a serious test of mental toughnes. If you can get it for 10-15 reps, then you are there! Just focus and grind through the remaining reps!! Accessory Strength Work 3×5 Partner Glute Ham Raises 3×50′ Prowler Sprints (heavy, hard, and fast! That’s what she….oh forget it too obvious) 3 sets Abdominal of choice: GHD Sit-ups, KB Thumpers, V-ups, Hollow Rocks Post your scores to the Whiteboard. Birthday girl (Left) & Co for a 630pm-er.