Sunday, October 24th

LOFT WOD

Metcon 
EMOM x 12
1. 8-10 Single Arm DB Row @ 2111 (L)
2. 8-10 Single Arm DB Row @ 2111 (R)
3. 1:00 Front Rack KB Weighted Wall Sit Hold
4. Rest

Into:
EMOM x 16
1. 6 Snatch-Grip Romanian Deadlift x 6 reps @ 4011
2. 2 x Forward Sprints Agility Ladder (one foot in each)
3. 8 Strict Knees to Elbows @ 2110
4. 20-25 Banded Overhead Triceps Extensions @ 10X0

Into:
AMRAP x 10
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 V-Ups
20 Push-Ups

Post WOD
Choice foam roll

GRIT WOD

Cardio
E2MOM x 8 Sets
Station 1 – 22/18 Calorie Assault Bike
Station 2 – 22/18 Calorie Row

Finisher
150 Abmat Situps