Friday, October 23rd

LOFT WOD

Strength
Shoulder PressĀ (5, 5, 5+)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

Metcon
3 Rounds
12 Dumbbell Overhead Squats (50/35#)
6 Bar Muscle Ups
-Directly Into-
3 Rounds
6 Overhead Squats (115/75#)
12 Chest to Bar Pullups

LOFT Remote WOD

Accessory
3 Sets:
10 Cat-Cow Exercise
20 Swimmers + 30s Superman Hold
15 Single Leg Calf Raise (each side)

Metcon
Equipment Needed: Two Dumbbells
AMRAP 15 Minutes:
12 Dumbbell Devil’s Press
12 DB Push Press
12 Box Jumps

Equipment Needed: None
AMRAP 15 Minutes:
36 Up Downs
24 Step Ups
12 Pike Push-Ups

Post WOD
2:00/side Pigeon Stretch