Strength A1 - Bench press -3-3-3-3-3 A2 - KB Pullover on medball 3 x 10   Workout 10 min AMRAP 10 Alt. DB hang power snatches (50/35) 10 DB hang squat cleans, 5 per [...]

Strength 1 A1 - Front squats 3-3-3-3-3 A2 - Yates Row 4 x 10 Strength 2 B1 - Push Jerk 3-3-3-3-3 B2 - Candlestick roll ups - 5 x 3 *These can be scaled [...]

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!