Announcements:

• 100 Day Challenge:  day 36, 65 to go!
• ONDEG Book Club meets tomorrow at 6pm, here at the gym.  Bring a snack and a friend.  Assignment:  1st four chapters of The Paleo Solution by Robb Wolf.
• CrossFit Montana Winter Challenge.

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Times:

• 6am
• 11am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
• Mode
  • Weightlifting

Warm-up:

• Body movement and dynamic stretching on your own
• Row 500m
• Bike 1mile 

Skill review / enhancement / instruction:

• Body row - stiff from shoulders to heels throughout entire range of motion
• Hollow rock - flatten lower back against the ground, stiff body, hands above head, toes pointed.
  
• Boot strapper - don't let go of the ankles, full squat to knee extension.
  

Primary workout:
Work sets in the following order.  Use your initial work sets from Monday to determine where your work sets will be for today.  Work sets should be as much or slightly more than Monday's.  If you struggle with your work sets, take longer breaks between sets.

• Squat (3x5 - after prepping with 4-5 warm-up sets)
  
• Press (3x5 - you should be warmed up fairly well after your squats, but you should still do some light weight technique before the work sets)
  
• Deadlift

Supplemental workout:
Five minutes, no rest.  Alternate between exercises, max effort on each (once you stop moving, switch to other exercise):

• Hollow rock
• Body row
  
• Boot strappers
  

Post-workout skill / strengthening / conditioning:

• None
  

Stretch