Location:

• Water towers!
• We will meet at the base of the hill that leads up to the water towers that lie on the southwest corner corner of the golf course.
• Park your cars at the corner of 13th Avenue NE and 2nd Street NE.

Times:

• 6am
• 6pm
• 7pm
• 8pm On Ramp

NOTE:  On Ramp will still meet at the box at 8pm!

Today's focus:

• Metabolic conditioning
  • Glycolytic
  • Oxidative
• Mode
  
  • Gymnastics
  • Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Samson / perfect stretch
• Squat stretch
• Hip open / close:  squat jump to push-up x10

Skill review / enhancement / instruction:

• KB / DB thruster

WOD #1:
"Farmers Jack and Jill went up the hill!"
For time:  start by running from Joe's bench to the end of the running trail and back to Joe's bench...then 5 rounds:

• KB / DB thruster x10
• Farmer's trot to top of water tower
• KB / DB thruster x10
• Farmer's trot to Joe's bench

Finish with another run from Joe's bench to the end of the running trail and back to Joe's bench.

Post-WOD skill / strengthening / conditioning:

• None

Stretch

Study as Much as You Sweat:

• Man Training

Nutrition Tip of the Day:

• The Food Processing Industry's Dirty Secrets

Daily Pondering / Question of the Day:

• In your opinion, what is "nature's perfect food"?
• Here's some opinions I found on the web:
  • Milk
  • Banana
  • Hempseed 
  • Chlorella (WTF?) 
  • Blue-green algae (double WTF?)
• Post your replies to the comments below.