Monday, November 16, 2009


Monday, November 16, 2009

Derek shows us some really nice “triple extension” during a Clean workout last week. He got some more opportunities to practice this weekend during the USAW Club Coach Certification.

Workout of the Day

“The Filthy Fifty”
*Paleo Challenge participants must complete this WOD before Friday

Complete the following for time:
50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bells Swings
50 Steps Walking Lunge
50 Knees to Elbows
50 Push Press (45 pounds)
50 GHD Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders