• 6:00 am WOD
• 9:00 am WOD
• 4:00 pm Youth
• 6:00 pm WOD
• 7:00 pm WOD

• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• 3 sets of 10 of each: 
  • Jumping pull-up 
  • Dip
  • V-up
  • KB swing
  • Walking lunge

• Back squat

• Back squat 5x3

• Wall ball x10
• Burpee x10

• Ring row 3x10

• "Hip Drive" by Mark Rippetoe

Nutrition Tip of the Day:

• "Zone Precision and Accuracy" by Robb Wolf

Question of the Day: 

• "The weighted expression of human anatomy is barbell training" (Mark Rippetoe).  What does that mean?
• Post your replies in the comments below.