August

J.T. For time: 21-15-9 Handstand Push-ups Ring Dips Push-ups

Clean & Jerk 1-1-1-1-1-1 Deadlift 1-1-1-1-1-1 MB Sit-up 100  10/6

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups

9:00am at the Marcos de Niza Track 3 rounds: 150-150-150 (walk back) 5:00 recovery

Cindy: AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats

Hang Clean 1-1-1-1-1-1 Power Clean 3-3-3-3-3 Clean Pull 5-5-5-5 Box Jump 7-7-7 (30/24) Hip Ext. 15-15

For time: 1600m Run As Many Handstand Push ups as possible in 5:00 1600m Run

Weighted Pull-ups 5-4-3-2-1 5 rounds for time: 7 Pull-ups 7 Thrusters 95/65 7 Burpees

4:00pm Track Workout at Marcos de Niza High School 2 rounds: 200-400-600 1:2 work to rest

9:00am Run Ridgeline at South Mountain (A carpool will be leaving from the gym at 8:30)