Location:

• ONDEG Fitness (23 Main Avenue North - enter from the back)

• 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

• Metabolic conditioning
• Gymnastics
• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• PVC shoulder stretch
• 1 set of 10 each
  • Push-up
  • Pull-up (JPU x2)
  • Sit-up
  • Good morning
  • Overhead squat

• Concept2 Rower
  
• Thruster
  
• KB swing
  

• 3 rounds for time
  • Run 400m or double-under x120 or singles x400
    
  • KB swing (1.5 pood / 53#) x 21
  • Pull-up x12

• For time:
  • Row 1000m
    
  • Thruster (95 lbs) x50
  • Pull-up x30

• Recovery
  

• "Beginner's Workout" by Greg Glassman
  

• "The Zone Chronicles, Part VI" with Pat Sherwood

• Will you compete?
  
• Post your replies in the comments below.