W.O.D.s

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

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