1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. August 11th we will be performing “Saman” instead of the Partner WOD in
honor of the Thai Navy Seal, Saman Gunan, who gave his life during the
rescue of the Thai soccer team.

Weighted Pull-ups (3-3-3-3-3)
Take 15 Minutes to establish heavy triple.

If you do not have strict pull-ups, take the strength time to work through:

3 Rounds:
10 Ring Rows
10 Dual DB Hammer Curls
5 Jumping Pull-Up negatives

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
5 Burpee DB G2O, 35/25#
10 Pull Ups
400m Run

Record number of rounds and reps completed.

Competition Standard (Rx+):
DB: 50/35#

Masters 55+(Rx):
Ring Rows
500/400m Row

DB: 25/15# or lighter
Jumping Pull Ups, Ring Rows