Friday, September 10th

LOFT WOD

Weightlifting
E2MOM x 4
6, 8, 10, 12
Halting Snatch Deadlift + Snatch

E2MOM x 4
14, 16, 18, 20
Snatch x 2 reps

Metcon
For time:
3-6-9-12-15
Thruster
Burpee Box Jump Over

RX: 75/55#

Post WOD
1:00 Split Stretch

GRIT WOD

Accessory
A.
Three sets of:
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
100′ Waiters Walk
Rest 2:00

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 30-seconds
Weighted Sit-Ups x 12-15 reps
Rest 30-seconds

C.
Three rounds for movement quality of:
30 Banded Overhead Triceps Extensions @ 1010
10/10 Single-Leg Dumbbell Deadlifts

Metcon
For time:
3-6-9-12-15
DB Thruster
Burpee Box Jump Over

Post WOD
1:00 Split Stretch