9am Olympic Lifting

Hang Snatch


Power Clean


Jerk Balance


10am WOD

1 mile Run

100 Situps

50 Pushups

5 or 10 Rope Climbs


Down this road, in a gym far away, a young man was heard to say, "no matter what i do, my legs won't grow" he tried leg extensions, leg curls, and leg presses , too trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train, through a cloud of chalk and the midst of pain where the noise is made with big forty fives, a deep voice bellowed as he wrapped his knees. a very big man with legs like trees.

laughing as he snatched another plate from the stack chalking his hands and monstrous back, said, "boy, stop lying and don't say you've forgotten, the trouble with you is you ain't been SQUATTIN'. "

-----------DALE CLARK-----------