We will not have class Friday, Saturday or Sunday. I am sorry for the inconvenience, but I will be out of town. We will be back to our normal schedule Monday, August 5. If you have any questions please contact me. JC

Mobility (on your own) Strength: find 5rm deadlift WOD: “the Mule” 21 15 9 Deadlift (315/225) Chest 2 bar pullups

Mobility (on your own) Strength: 7 min to find 1rm OHS WOD: 800 m run 5 rounds 15 ring dips 5 STO (155/105) Then 2 min ME pullups

Mobility (on your own) Strength: 3×5 strict overhead press WOD: 3 rounds 10 kb swings (2/1.5) 10 kb squats rt arm 20 yd farmers walk w/kb in rack position rt 10 kb swings 10 kb squats lt arm 20 yd farmers walk w/kb in rack position lt *courtesy of CFFB

Mobility (on your own) Strength: EMOM for 7 min hang clean to full clean to STO WOD: 15 min AMRAP 800 m run Then 1 DB/KB thruster (50/35) 1 burpee to box jump 2 2 3 3…

Mobility (on your own) WOD: 2 rounds 50 double unders 40 release pushups 30 medball situps 20 pullups 10 overhead plate squat (45/35)

Mobility (on your own) Strength: 30yd walking lunge AHAP WOD: 21 Deadlifts(275/245/205)(185/155/135) 400 m run 7 muscle ups 15 deadlifts 400 m run 5 muscle ups 9 deadlifts 400 m run 3 muscle ups

Mobility (on your own) Strength: 3×7 Good Mornings WOD: 20 reps Front Squat (205/135) 30 Box jump (30/24) 40 Kettlebell swings (1.5/1) 50 Wall ball shots (20/14) *courtesy of crossfit.com

Mobility (on your own) Strength: 1×3@65%, 2×3@75%, 2×3@85% of 3rm Front Squat WOD: 12 min AMRAP 9 knees to elbows 6 kb burpees (2/1.5) 3 snatch (155/95)

Mobility (on your own) Strength: 7 min to find 1rm power snatch WOD: 3 rounds 400 m run 7 hang cleans (185/115) 15 chest to bar pullups