Monday, October 19th

LOFT WOD

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

Metcon
12-minute AMRAP
20 Push Press (75/55#)
30 Air Squats

LOFT Remote WOD

Core
3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40-sec plank hold
50ft Single DB Overhead Carry (each side)

No equipment:
Sub 1:00 Pike handstand push-up hold on bench for OH carry

Metcon
Equipment Needed: One Dumbbell
AMRAP 12:00
18 Alternating Single Dumbbell Hang Squat Cleans
18 Push-Ups

No equipment:
Sub 30 air squats for hang squat cleans

Post WOD
2:00 Alternating Scorpion Stretch