Strength Deadlift 5 reps, every 3 min, for 7 rounds (21 minutes) Rest time time remaining in the 3 minutes. *Can stay at the same weight for 1 or 2 rounds, or go up each [...]

REST DAY! HAPPY EASTER! Get outside and do something fun. Write a 5-7-5 poem. Or just relax! See you tomorrow!

Workout For time 100 Double unders 80 Weighted step ups (24/20”) 60 Alt DB Snatch 40 Weighted sit ups 20 Handstand push ups 40 Weighted sit ups 60 DB Shoulder to Overhead/total 80 Weighted lunges/steps [...]

Strength 1 Back squats 5 x 3, with 3 second negative Strength 2 Hip thrust 4 x 10 *1 sec raise, 1 sec hold, 2 sec lowering. **Previously called 'glute bridge'.

Skill Work Handstand Push ups -Mobility -Inversions -Pressing Workout 9 min AMRAP 6 Burpees 6 Dbl DB power snatch (45/30) 6 Box jump over (24/20)

Workout Old City Benchmark WOD #5 5 RFT 400m run 15 Deadlifts (225/155)