Friday, October 22nd

LOFT WOD

Strength
Front Squat (5 x 6 reps @ 75%)

Metcon
For time:
600m Row
30 Pull-Ups
25′ Back Racked Walking Lunge
25′ Front Racked Walking Lunge
25′ Overhead Walking Lunge
30 Pull-Ups

(or sub 10 Stationary Lunges for 25′)

RX: 135/95#

Post WOD
1:00 Couch Stretch
1:00 Pigeon Stretch

GRIT WOD

Strength
10/10 Bulgarian Split Squats
20 Glute Bridges
10/10 Weighted Step Ups
10/10 Banded Fire Hydrants
20 Wall Sit Marches

Metcon
For time:
2 Rounds
800m Run
30 Push-Ups
75′ Double KB Front Rack Lunge
30 Ring Rows

(or sub 12 Stationary Lunges for 25′)

Post WOD
1:00 Couch Stretch
1:00 Pigeon Stretch