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

• Gymnastics
• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• 30 seconds each exercise, 3 rounds:
  
  • Squat
  • Superman (3 second hold)
    
  • Push-up
  • Jumping pull-up
  • Leg split and raise
• 2 minutes each station, 16 minutes:
  • Row
  • Bike
  • Run
  • Double-under

• Clean and jerk
  

• Clean and jerk x10
• Burpee frog jump x10

• L-sit, max hold x3
  

• "Portrait of a Flow Master" with Todd Widman
  

Nutrition Tip of the Day:

• "Paleo Food List"

Question of the Day: 

• Are you disappointed with the Paleo Food List, or does it look like you might be able to satisfy your hunger?
  
• Post your replies in the comments below.