Sunday, January 10th

LOFT WOD

Metcon 
Row “Aerobic Threshold”
5 rounds
5 min at a moderate pace
-1min rest b/t sets-

Post WOD
2 Rounds:
1:00 easy row
10 Speallers

LOFT Remote WOD

Metcon 
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Rounds: @Easy Pace
:30 High Knees
:30 Mountain Climbers
1:00 Step Back Lunges
1:00 Burpees
-No Rest B/T Sets-