Friday, July 31st

LOFT WOD

Metcon
Equipment Needed:
One Dumbbell or Kettlebell
Set of Stairs
AMRAP x 26
3-6-9-12-etc
DB/Kettlebell Swings
Goblet Squats
Stadium Steps

Metcon 
Equipment Needed: Set of Stairs
AMRAP x 26
3-6-9-12-etc
Bird Peckers (Total)
Air Squats
Stadium Steps

Accessory
Equipment Needed: One Dumbbell
3 Rounds
10/10 Bent over DB Row
15 Reverse Flys
8/8 Single-Leg RDL

Metcon 
Equipment Needed: None
3 Rounds
20 Swimmers
5 YTWs
8/8 Sumo Squats

Post WOD
Accumulate 1:00 in bridge stretch
Scale: Up dog

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Step
21-15-9
Double DB Push Press
Dumbbell Step Ups
Directly Into…
21-15-9
Push Jerks
Box/Bench Jumps

Metcon 
Equipment Needed: Step
21-15-9
Pike Press
30-20-10
Alternating Step-Ups
Directly Into…
21-15-9
Push-Ups
30-20-10
Box/Bench Jumps

Core
3 sets
1 minute Side Plank (each side)
20 V-Ups

Post WOD
20 scorpions