• 6:00 am WOD
• 9:00 am WOD
• 4:00 pm Youth
• 6:00 pm WOD
• 7:00 pm WOD
• 8:00 pm On Ramp

• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• Burgener warm-up (from the hang)
  
  • Hook grip
  • Shrug (dip, drive and shrug)
    
  • Pull (dip, drive, shrug and pull - elbows high and outside)
  • Muscle snatch (dip, drive, shrug and pull, turn elbows over taking bar overhead)
  • Snatch land (jump and land - partial squat)
  • Snatch drop (jump and land - full squat)

• With dumbells:
  • Deadlift
  • Hang power clean
  • Thruster
    

• Back squat 5x3

• Deadlift x5
• Hang power clean x5
• Thruster x5
  • Loading should equal 45% of bodyweight.

• Turkish get-up x5 (each arm), 3 sets
  

• "The Dumbell Bear" by Mike Rutherford
  

Nutrition Tip of the Day:

• "Zone Chronicles, Part IV" with Pat Sherwood

Question of the Day: 

• Cheating?
• Post your replies in the comments below.