Monday, July 19th

LOFT WOD

Weightlifting
Power Clean + Push JerkĀ (3 x 1)

2 Clean Lift-Offs + Power Clean & Push Jerk @ 70-75%
Followed by…
1 Clean Lift-Off + Power Clean & Push Jerk @ 75-80%
Followed by…
Power Clean & Push Jerk @ 80-85%

Metcon
For Time:
45 Cal Row
45 Shoulder to Overhead
45 Deadlifts
12 min cap
RX: 135/95#

Post WOD
1:00 Lacrosse Ball Pec Smash (each side)
1:00 Lacrosse Ball Lat Smash (each side)

LOFT at Home

Weightlifting
EMOM x 20 (4 rounds)
1. 8-12 Bul Split Squat (r)
2. 8-12 Bul Split Squat (l)
3. 10-15 Fire Hydrants (r)
4. 10-15 Fire Hydrants (l)
5. 30 Banded Hamstring Curls

Metcon
For Time:
45 Cal Row
45 DB Shoulder to Overhead
45 Heavy DB Deadlifts

Post WOD
1:00 Lacrosse Ball Pec Smash (each side)
1:00 Lacrosse Ball Lat Smash (each side)