Sunday, October 10th

LOFT WOD

Metcon 
3 Rounds
1. Romanian Deadlift x 6-8 reps @ 4011
2. Barbell Roll-Outs x 8-10 reps @ 3020
3. Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
4. Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
5. Banded Glute Bridges x 20-25 reps @ 10X0

3 Rounds
1. Dumbbell Bench Press x 5 reps @ 21X1
2. Tempo Push-Ups x 10 reps @ 1111
3. Banded Triceps Pushdowns x 20 reps @ 10X0

3 Rounds
1. Waiter’s Carry x 30-sec/side
2.  Copenhagen Side Plank x 30-sec/side

Post WOD
Choice Foam Roll

GRIT WOD

Metcon 
For time:
1500 Meter Row
50 Air Squats
50 Alternating Dumbbell Snatches
1200 Meter Run
1000 Meter Row
40 Air Squats
30 Alternating Dumbbell Snatches
800 Meter Run
500 Meter Row
30 Air Squats
20 Alternating Dumbbell Snatches
400 Meter Run

Post WOD
Choice Foam Roll