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

• Weightlifting

• Dynamic stretch / body movement
• Samson stretch
• PVC shoulder stretch
• KB / DB circuit, 30 seconds each exercise, 5 rounds:
  
  • Swing
  • Russian twist
  • Thruster
  • Sumo deadlift high pull

• Back squat
  

• Back squat 1RM
  

• Dips 3x10
  

• "Strategies for a Seven Minute 2K on the Concept2 Rower" by  Greg Glassman

Nutrition Tip of the Day:

• "Zone and Other Resources" by Robb Wolf
  

Question of the Day: 

• What did you think of 20 minutes on the rower?  Better or worse than running for 20 minutes?
  
• Post your replies in the comments below.