Thursday, July 30th

LOFT WOD

Strength
Deadlift (8×2@80%)

Metcon
AMRAP x 12
15 Wall Balls
5-10-15-20 . . .
Pull-ups
RX: 20/14 to 10ftAMRAP x 9

10 Wall Balls
3-6-9-12-etc
Ring Rows

Cardio Metcon
AMRAP x 24
5-10-15-20 . . .
Wall Balls
Pull-ups/Ring Rows
Kettlebell Swings
RX: 20/14 to 10ft, 53/35#

LOFT Remote WOD

Metcon
Equipment Needed:
One Dumbbell or Kettlebell
Set of Stairs

AMRAP x 26
3-6-9-12-etc
DB/Kettlebell Swings
Goblet Squats
Stadium Steps

Metcon 
Equipment Needed: Set of Stairs
AMRAP x 26
3-6-9-12-etc
Bird Peckers (Total)
Air Squats
Stadium Steps

Accessory
Equipment Needed: One Dumbbell
3 Rounds
10/10 Bent over DB Row
15 Reverse Flys
8/8 Single-Leg RDL

Equipment Needed: None
3 Rounds
20 Swimmers
5 YTWs
8/8 Sumo Squats

Post WOD
Accumulate 1:00 min Bridge Stretch
Scale: Up dog