Wednesday, September 23 2009

Happy Birthday Derek
Derek coaches during one of our Saturday morning park workouts. An excellent trainer, welder extraordinaire, Scarlet Jersey recipient, fierce competitor, and all around nice guy. This place wouldn’t be what it is without you. Happy Birthday, man.

Workout of the Day

Front Squat
3-3-3 @ 85% of 1 RM
then

3 Rounds for time of:
Run 200 Meters
15 Hang Power Snatches (75/ 55)
15 Wall Ball