Announcements:

• Tree cutting party Sunday, 28 November!  Sign up at the gym, get your permit at Rex's and sharpen your saw!
  
• Quit Cold Turkey Trot:  November 20, 9 a.m., Stage Stop Inn, registration forms available at the gym.

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Location:
Times:

• 6am
• 9am
• 5pm  NOT CONFIRMED...anyone gonna show?
  

Today's focus:

• Metabolic conditioning
  • Oxidative
• Mode
  • Monostructural

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Perfect / Samson stretch
• Windmill stretch
• Scorpion stretch
• Pigeon stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 1 x 15:
  • Push:  dip
    
  • Pull:  body row
    
  • Midline flex:  hollow rock (30 sec)
    
  • Midline extend:  good morning
  • Hip open / close:  OHS
    

Workout:
"Cardio Gone Bad"
Compare to:  04 October 2010 (although this time, it has been modified)
In this workout you have one minute to complete as many reps or cover as much distance as possible at each station.  There is no rest between stations...it is important to transition quickly between stations since the clock does not reset or stop between exercises.

• Each round consists of all five stations, thus each round is five minutes long.  There is a one-minute break between rounds.  We will complete five rounds.  (Twenty-nine minutes total.)
• Score is the total number of points in all five rounds.  One point is given for each segment completed.
  • Run:  each lap (down and back is one lap) is a point (partial laps do not count).
  • Bike:  each tenth of a mile is one point.
  • Row:  each calorie is one point.
  • Rope:  each "double-under" is one point (singles do not count).
  • Farmer's trot (53# in each hand for men / 35# in each hand for women):  each lap is a point (partial laps do not count).
• Do not count reps that do not meet the standards.

Post-WOD skill / strengthening / conditioning:

• Rope climb, 3x

Stretch