August

Deadlift 5-5-5-5-5 For time: 30 Curtis P’s 95/65 (Hang Clean/Rack Lunge-R/Rack Lunge-L/Push Press)

8 rounds: 200m Run 1:30 Rest

Bench Press 5-5-5-5-5 AMRAP 12:00 3 Ring Dip 6 Press 95/65 9 Pull-up

6:00pm South Mountain Run led by Mikey

10:00am at Marcos de Niza High School 3 rounds: 120-90-60 walk back 5:00 Rest

For time: 50 Push-ups 400m Run 500m Row 400m Run 500m Row 400m Run 500m Row 50 Push-ups

Power Clean 3-3-3-3-3 Push Press 2-2-2-2-2 Back Squat 1-1-1-1-1

For time: 1000m Row 100 Scissor Kicks (each leg) 750m Row 75 Sit-ups 500m Row 50 Leg Levers 250m Row 25 T2B

11:00am Olympic Lifting Class 12:00pm Workout followed by Beers! (These are the only hours that the gym will be open on Monday) The Olympic Lifting class is $20 as a Drop-in and $10 for members. Everyone should take this opportunity to improve on the Oly Lifts. The workout will be: Daniel 50 Pull-ups 400m Run

10:00am Marcos de Niza High School 3 rounds: 150-120-90 (walk back) 5:00 recovery