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

• Metabolic conditioning
• Gymnastics
• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• 2 sets of 10 of each: 
  • Sumo deadlift high pull (Kettlebell)
    
  • Press (Kettlebell)
    
  • Knees to elbows
  • Superman (hold each for 3 seconds)
    
  • Static lunge (10 each side)

• Hang power clean

• Hang power clean and jerk x5
• Box jump x10 (knee-high minimum)
  
• Body row x15 (back to floor, chest to bar)
  

• Handstand or plank 3x max effort hold for time

• "It's in the Bag" by Josh Henkin

Nutrition Tip of the Day:

• "Insulin Resistance" from Wikipedia

Question of the Day: 

• Do you suffer from any of these signs or symptoms?
  
  1. Fatigue.
  2. Brain fogginess and inability to focus.
  3. High blood sugar.
  4. Intestinal bloating.
  5. Sleepiness.
  6. Weight gain, fat storage, difficulty losing weight.
  7. Increased blood triglyceride levels.
  8. Increased blood pressure.
  9. Depression.
  
  
• Post your replies in the comments below.