• 100 Day Challenge:  day 50, 51 to go!
• ONDEG Book Club meets January 20th at 6pm here at the gym.  Bring a snack and a friend.  Assignment:  The Paleo Solution by Robb Wolf.

• 6am
• 9am
• 6pm
• 7pm

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Samson / perfect stretch
• Achilles stretch
• Review all exercises in workout.

• Push press
• Box jump
• Sumo deadlift high pull
• Wall ball

• In this workout you have one minute to complete as many reps 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 3 rounds.  (Seventeen minutes total.)
• Score is the total number of points in all three rounds.  One point is given for each rep completed, except on the rower where each calorie is one point.
• The group is split in half and two "fights" are conducted, one right after the other.  One group will count reps for the other group, then switch.
• Hold your partners accountable!  Do not count reps that do not meet the standards unless that person has mobility issues and cannot legitimately attain full range of motion.

• Wall-ball (20# / 10#) 10' target.
• Sumo deadlift high-pull (75# / 45# / 35#)
• Box Jump (24" / 18")
• Push-press (75# / 45# / 35#)
• Row (calories)