Location:

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

Times:

• 6am
• 6pm
• 7pm

Today'sfocus:

• Metabolic conditioning
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 3 x 10 :
  • Push:  push-up
  • Pull:  pull-up
  • Midline flex:  sit-up
  • Midline extend:  good morning
  • Hip open / close:  squat

Skill review / enhancement / instruction:

• Hang power clean
• As needed for today's exercises

WOD #1:
3x5:

• Hang power clean

WOD #2:
Today you have the choice of one of these Monostructural / Bodyweight couplets!

"Big Ten"
Compare to:   29 March 2010
Ten rounds for time of:

• Box jump x10
• Burpee

"Annie"
Compare to 29 June, 18 May, 23 Feb, 12 Jan, 11 Dec, 04 Nov, 29 Sep,
50-40-30-20-10:

• Double-under
• Sit-up

"Out, around, in and again"
One round for time of:

• Run 400m
• Pull-up x10
• Run 400m
• GHD back extension x20
• Run 400m
• GHD sit-up x30
• Run 400m
• Ring push-up x40
• Run 400m
• Squat x50
• Run 400m

"Lance Falls Down"
Ten rounds for time of:

• Bike 0.2 mile
• Metronome x10

"This is going nowhere"
Ten rounds for time of:

• Row 10 calories
• Push-up x10

"Up, down and sideways"
Ten rounds for time of:

• Slider x10
• JPU x10

Post-WOD skill /strengthening / conditioning:

• None

Stretch