Location:

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

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Oxidative
• Mode
  
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 3x10:
  • Push:  dip
  • Pull:  pull-up
  • Midline flex:  sit-up
  • Midline extend:  Superman
  • Hip open / close:  squat

Skill review / enhancement / instruction:

• None

WOD #1:

• Deadlift 5x3

WOD #2:
Compare to: 
Pick one, do specified number of reps for time:

• JPU x100
• Burpee x100
• Metronome x50
• Tucker shoot-thru x50

or combine two, three or all four of the exercises and cut each by half, third or quarter, depending on number of exercises chosen.

Post-WOD skill / strengthening / conditioning:

• GHD back extension, 3 x 10

Stretch

Study as Much as You Sweat:

• I don't wish for much, but I wish I could do this.

Nutrition Tip of the Day:

• Food Renegade

Daily Pondering / Question of the Day:

• New box is coming...do you know where it is?
• Post your replies to the comments below.