http://crossfitutility.com/wordpress/whats-in-it-for-me/
Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 7:15am (Water WOD at Choteau Lions Pool)
• 9am
• 6pm

Today's focus:

• Metabolic conditioning
  • Oxidative
• Mode
  • Monostructural

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 2 x 10:
  • Push:  ring push-up
  • Pull:  pull-up
  • Midline flex:  KTE
  • Midline extend:   Superman (3 second hold)
  • Hip open / close:  lunge jump

Skill review / enhancement / instruction:

• Box climb

WOD #1:
Begin with 3 minutes at each station.  Decrease station duration by one minute with each successive round.  Rest two minutes after each round.  Total time:  34 minutes.

• Run (around the block or back and forth inside the gym)
• Row
• Bike
• Double-unders
• Box climb

Post-WOD skill / strengthening / conditioning:

• None

Stretch

Study as Much as You Sweat:

• A Breakdown of Balance Training.

Nutrition Tip of the Day:

• How you got fat.

Daily Pondering / Question of the Day:

• How much of your balance training is hampered by your fear of falling?
• Post your replies to the comments below.