• 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

• Metabolic conditioning
  

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

• Overhead squat

• Row 2 minutes max effort
  
• Bike 2 minutes max effort (legs with arm push only)
  
• Farmer's trot 2 minutes max effort (25% body weight in each hand)
  
  • 50 squats for time.
  • Score is squat time.
  • Get back on the rower as soon as it's available.
  • Perform post-WOD technique if waiting.
    

• Ring push-up 3x10
  

• "Core Stability" by Greg Glassman

Nutrition Tip of the Day:

• "Calorie Count" from The Cook's Den

Question of the Day:

• Do you include potato chips towards your daily vegetable intake?
• Post your replies in the comments below.