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

• Weightlifting
• Metabolic conditioning
  

• Dynamic stretch / body movement
• Samson stretch
• 2x10:
  • Body row
    
  • Ring push-up
  • Knees to elbows
  • GHD back extension
  • Squat
    

• Back squat

• Back squat 5x3

• DU x20
• KB swing x10
• Turkish get-up x5 (each side)

• Push press 3x15

• The Turkish Get-up by Anthony Delugio

Nutrition Tip of the Day:

• "Zone Chronicles, Part III" with Pat Sherwood

Question of the Day: 

• Is the Turkish get-up a functional movement?
• Post your replies in the comments below.