• 6:00 am WOD
• 9:00 am WOD
• 10:00 pm On Ramp
• 6:00 pm WOD

• Metabolic conditioning
  

• Dynamic stretch / body movement
• Samson stretch
• DU practice (5 minutes)
• Burgener warm-up (from the hang)
  
  • Hook grip
  • Shrug (dip, drive and shrug)
    
  • Pull (dip, drive, shrug and pull - elbows high and outside)
  • Muscle snatch (dip, drive, shrug and pull, turn elbows over taking bar overhead)
  • Snatch land (jump and land - partial squat)
  • Snatch drop (jump and land - full squat)

• Wall ball
  

• Hang power snatch x10
• Burpee x20
• Wall ball x30
• Double-under x40

• Recovery

• The Montana State Games

Nutrition Tip of the Day:

• "Milking Fact from Intolerance" by Lon Kilgore

Question of the Day:

• Paleo, Zone, gluten-free, dairy-free...what's working for you?
• Post your replies in the comments below.