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

Warm up
row 800 and then start building up to your first set of deadllifts

Strengths Deadlift
5,5,5,3,1+
75,80,85,90,95

Wod
4 Rounds for Time
Run 400
15 Deadllifts 225/155
15 Wall Balls 20/14
2/1 rope climb

Extra work
50 ring dips for time
or ring dip progressions (banded ring dips, bench dips, ring dip negatives)

If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer

Warm up-

Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM

Strength
10 Minute Emom (every minute on the minute)
3 Power Snatches

Wod
15 Minutes of FUN!! Beach bod workout.
7/4  (guys/girls) Strict pull ups (sub ring rows, no bands today, no kipping, trying to get shoulder/chest/lat work in with true body weight movements)
10 Push ups
30 Double unders or 60 singles.
25 Sit ups

Extra work
5 Sets of 10 Dumbbell curls (alternating 5 each arm)

5 sets of 10 dumbbell rows on the bench

If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer

Warm Up
Run 800 or Row 800

Strength Back Squat
5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent

Wod-

5 Rounds For Time
18 Db Snatches (9 each arm) 50/35
15 Cals on rower or 10 on a bike or 200m run
Immediately after perform 20 power cleans 225/185
*** Power cleans should be YOUR HEAVY WEIGHT****

Do you know anyone that wants to try crossfit??? send them this link!
http://promo.odessastrong.com/foundationsoffer  

Warm up-
10 minutes of double under practice….. triple unders anybody????

Strength-
Strict Press
3,3,3,3,3 Find a 3 rep max.

1000 Meter Row Buy In
21-15-9
Kb Swings
Burpee Box Jumps
Hand Stand Push Ups (sub.. dumbbell presses)