Saturday WOD - 23 January 2010
Location:
5 rounds, rest as necessary between rounds, max effort on each:
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 10:00 am On Ramp
- 6:00 pm WOD
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- DU practice (5 minutes)
- Med ball toss
- Overhead squat
5 rounds, rest as necessary between rounds, max effort on each:
- Overhead squat (pick your weight - dump at failure)
- Knees to elbows (constant motion...once you stop to rest...you're done)
- Ring push-up 3x10
Study:
- "You Are CrossFit" by Greg Glassman
Nutrition Tip of the Day:
- "Zone Chronicles, Part II" 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.
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