REST DAY! Get outside and do something fun. Enjoy some chocolate pudding. Or just relax in a canoe! See you tomorrow!

Workout 12 RFT 3 Devil’s Press (50/35) 6 Weighted Box step over(24/20) 9 Pull ups **Common questions on a workout like this answered below.. - Devil's Press - chest to the ground between the dumbbells, [...]

Strength 1 Front squats Build to a heavy 3 reps Every 2 min. Repeat a total of 6 rounds. Strength 2 Dips 4 x 5 - weighted OR 4 x max effort - strict dip [...]

Strength Push/Pull/Squat 40/20 x 4 1 - Single leg wall assisted RDL 2 - Single arm renegade row 3 - Cossack squat **Each movement has its own minute for you to work within. You'll do [...]

Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar Compare to 4/25/22

Strength Bench press 5 x 3 *Use the weight from 6/16 as a guide for how heavy you should go. Aiming for 10-15# more than this weight. Workout EMOM x 7 1 - 40 Double [...]