Thursday, October 22nd

LOFT WOD

Metcon 
E4MOM x 5 Rounds
Each Round for Time:
12 Toes to Bar
15/12 Calorie Row
18 Wall Balls (20/14#)
12 Burpees

Accessory
3 Sets
10/10 Single Arm DB Bench
10 Dumbbell Hammer Curl (AHAP)
20 Weighted Good Mornings

LOFT Remote WOD

Accessory
3 Sets:
10/10 Standing Arnold Press
30s OH DB Hold/side
10/10 Birddogs3 Sets:
1:00 Small Arm Circles
30s Pike HS Shoulder Taps
10/10 Birddogs

Metcon
Equipment Needed: Two Dumbbells
EMOM x20
1: AMRAP DB Power Cleans
2: AMRAP DB Front Squats
3: Max Reps Single Dumbbell Box Step Ups
Min 4: Rest

Equipment Needed: None
EMOM x20
1: AMRAP Pike Pushups
2: AMRAP Jump Lunges
3: AMRAP Box Step Ups
Min 4: Rest

Post WOD
30 Standing Alternating Quad Stretches