Monday July 17th

Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am


Metcon Monday-
warm up Row 800

Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all three Wods. Have all your weights ready!

Wod 1
8 Minutes-
8 snatches 95/65
8 slam balls

Wod 2
9 Minutes
9 Thrusters 95/65
9 Pull Ups

Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200

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