Sunday, September 12th

LOFT WOD

Metcon 
AMRAP 20
for movement quality and muscle activation of:
20 Suitcase Deadlifts
15 Dumbbell Push Presses
10 Strict Pull-Ups
20 Push-Ups @ 10X1
15 Plate Ground to Overheads
10 Strict Toes to Bar or Hanging Knee Raises

Then in 20:00…

3 Sets
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
100′ Waiters Walk

3 Sets
1-1-2 Dumbbell Bench Press x 8-10 reps
(R arm then L arm then both arms)

3 Sets
Weighted Sit-Ups x 12-15 reps
30 Banded Overhead Triceps Extensions @ 1010
10/10 Single-Leg Dumbbell Deadlifts

Post WOD
Foam roll