Happy Birthday Coach D!!! Here is your birthday workout….

Training of the Day
1 front squat at … as much as possible
run 500m
1 Hang clean
run 500m
1 Thruster
run 500m

Each athlete will have only 1 barbell
every two pounds lifted will reduce your run time by 1 second

Beginner Class 7:30p
Dead lift
Hand Stand Push up

10 minute AMRAP of…
6 Pike push up
12 Ring row
18 wall ball