• ONDEG Fitness (23 Main Avenue North - enter from the back)

• 6:00 am WOD
• 9:00 am WOD
• 6:00 pm WOD

• Gymnastics
  

• Dynamic stretch / body movement
• Samson stretch
• DU practice (5 minutes)
• Med ball toss

• Squat
• Push-up
• Tuck jump
• Knees to elbows

• Gotta Tabata (see review exercises) interrupted by 3x15 assisted (buddy or band) pull-ups.

• GHD back extension 3x10
  

• "A Beginner's Guide to CrossFit" by Greg Glassman

Nutrition Tip of the Day:

• "Eat Like the Champ" with Jason Khalipa

Question of the Day:

• Will you support the ONDEG competitors at the MT Winter CrossFit Challenge?
• Post your replies in the comments below.