Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Mobility Foam roll quads - 2 x 1 min/leg Foam roll lats - 2 x [...]

Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight   Workout Every 2 min, do 250m row Max double [...]

Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian deadlifts -3 x 8 as 3 sec down, 1 sec [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and 9:30am.

Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang power clean 8 Push press 8 Front rack step-back lunges/total [...]