Announcements:

• 100 Day Challenge:  day 56, 45 to go!
• ONDEG Book Club meets January 27th at 6pm here at the gym.  Bring a snack and a friend.   We will be discussing the 30 day menu plan from Robb Wolf's book The Paleo Solution. 

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Times:

• 6am
• 9am
• 6pm
• 7pm

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Samson / perfect stretch
• 10 each:
• Scorpion
• Iron cross (up, over, up, down)
  
• Mountain climber
• Kick-up
• Quick feet (10s each):
  • Side to side
  • Front to back
  • Switch
  • Tap

• Suicide x2
• Walking lunge x2 (length)

Skills:

• Dumbbell clean, front squat, push press
  

Workout, part I:
From CrossFit Football:
Ten minute AMRAP
One round consists of the following:

• With the DB in the right hand:
  • Power clean
  • Front Squat
  • Push Press
  • Front Squat
  • Push Press

then switch hands and repeat sequence.

Do not drop the weight.  Do not set it down.
*If weight is dropped or set down, perform an equal amount of burpees as a penalty.

Workout, part II:
On the minute for ten minutes:

• Deadlift (BW) x5
• Metronome x5

Stretch

Daily Pondering / Question of the Day:

• "Exercise is king, nutrition is queen, put them together you have a kingdom."  -Jack Lallane
• Post your replies to the comments below.