Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run **This is very similar to the workout we did on 5/3/23 Mobility Foam roll quads - 2 x 1 [...]

Strength A1 - Deadlift 5-5-5-3-3 A2 - KB Windmill 3 x 3 reps/side Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push ups in the time remaining. *Rest [...]

Strength A1 - Back squat 5-5-5-3-3 A2 - Wall Tib Raises - 3 x 10 #hottibsummer Workout 10 min AMRAP 20 Double unders 15 Air squats 10 KB Swings* (70/53) *swing height is up to [...]

REST DAY! Get outside and do something fun. Or just relax and enjoy some vanilla ice cream Yoga at 10am. Gainz Club at 11am. SoberWOD 3pm See you tomorrow!

Strength A1 - Bench press -5-5-5-5-5 A2 - Tricep extensions 4 x 8/arm Workout 3 rounds 2 min AMRAP 250m row Max KB Swings in the time remaining (70/53) Rest 2 min between rounds. Score [...]

Strength 1 A1 - Power snatch 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]