Thursday, February 18th

LOFT WOD

Metcon 
AMRAP 30
100 Overhead Squats (95/65#)
(Partner Holds HS Hold or Plank)

100 Pull Ups
(Partner Hangs from Bar)

100 Deadlifts (135/95#)
(Partner Holds Top of DL)

100 Slam Balls (40/30#)
(Partner holds 90-degree wall sit)

100 Situps
(Partner holds Elbow Plank)

Max Calorie Assault Bike in the remaining time
(Partner Holds DL weight in Front Rack)

Individual Version:
Accumulate 50 reps and 2:00 hold in any way per superset.
Must complete 1 superset before moving to the next

Post WOD
1:00 Seal Stretch
1:30 Pigeon Stretch

LOFT at Home

Metcon
AMRAP 30
100 Double DB Front Squats
(Partner Holds HS Hold or Plank)

100 Bent ver DB Row
(Partner Hold Single DB Overhead)

100 Double DB Deadlifts
(Partner Holds Top of DL)

100 DB Snatch
(Partner holds 90-degree wall sit)

100 Situps
(Partner holds Elbow Plank)

Max 10m Shuttle Runs in remaining time
(Partner Holds DB in Front Rack)

Individual Version:
Accumulate 50 reps and 2:00 hold in any way per superset.
Must complete 1 superset before moving to the next

Post WOD
1:00 Seal Stretch
1:30 Pigeon Stretch