Tuesday, October 20th

LOFT WOD

Metcon 
75 Alternating Single DB Hang Clean and Jerks (50/35#)
2:00 Hang from Pull up Bar
75 Box Jump Overs (24/20″)
2:00 Handstand Hold
75 Single DB OH Reverse Lunges

Accessory
4 Rounds
10 Alternating Single-Arm Dumbbell Bench Press
10 Hammer Dumbbell Curls
20 Banded Pull Aparts

LOFT Remote WOD

Accessory
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)

No equipment:
3 Rounds
10/10 Plank Pushups
1:00 Hollow Hold
20 Alternating Shoulder Taps in HS or Plank

Metcon
Equipment Needed:
Jump Rope
Two Dumbbells
For Time:
2 Rounds:
200 Double Unders
50 Alternating Leg V-Ups
50 Double Dumbbell Deadlifts

No equipment:
200 Plate Hops/Line Hops
50 Alternating Leg V-Ups
25 Glute Bridge Heel Walkouts

Post WOD
1:00 Down Dog Alternating Heel Walks
1:00 Forward Fold
1:00 Up Dog