Thursday, October 21st

LOFT WOD

Gymnastics
Strict Strength/Skill Development
Every 90 seconds x 3  Rounds
1. 6-10 Strict Handstand Push-Ups/Negatives/Kick Ups
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 1-5 RMU or Low Ring MU Transitions

Metcon 
2 Rounds:

AMRAP 3
10 Wall Balls
10 Box Jumps

Rest 1:00

AMRAP 3
15 Kettlebell Swings
30 Double Unders

Rest 1:00

AMRAP 3
20 Dumbbell Snatch
10/7 Cal Row

Rest 1:00

RX: 20/14#, 53/35#, 50/35#

Post WOD
20 Slow “around the world” pass-throughs from the hips

GRIT WOD

Gymnastics
Strict Strength/Skill Development
Every 90 seconds, for 18 minutes (4 sets) of:
1. 6-10 Strict Handstand Push-Ups/Negatives/Kick Ups
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 1-5 RMU or Low Ring MU Transitions

Metcon
2 Rounds:

AMRAP 3
10 Wall Balls
10 Box Jumps

Rest 1:00

AMRAP 3
15 Kettlebell Swings
30 Double Unders

Rest 1:00

AMRAP 3
20 Dumbbell Snatch
10/7 Cal Row

Rest 1:00

Post WOD
20 Slow “around the world” pass-throughs from the hips