Tuesday, September 15th

LOFT WOD

Strength
0:00-10:00
EMOM x 10
1.Single Arm Bent Over DB Row x 6-8/arm
2. Strict Ring Dips x 6-8

Metcon
For Time:
30 Single Arm Overhead Lunges
40 Pull-Ups
20 Single Arm OHL
50 Abmat Situps
10 Single Arm OHL
30 Pull-Ups
20 Single Arm OHL
40 Abmat Situps
30 Single Arm OHL
20 Lateral Burpees over Dumbbell
RX: 50/35#
20:00 Cap

LOFT Remote WOD

Metcon 
Equipment Needed:
Box/Bench
One Dumbbell
Jump Rope

20:00 AMRAP
10 Hand Release Push-ups
15 Box Jumps
20 Alt. DB Snatch
75 Double Under

No equipment:
Sub up-downs for DB snatch
Sub 75 line hops for DU

Accessory
3 Rounds
15 Bent Over DB Row (each side)
15 Standing DB Shoulder Press (each side)
12 Seated DB Curl (each side)
12 Lying DB Tricep Extension (each side)

No equipment:
Pike push-ups
1:00 arm circles forward
1:00 arm circles backward
Bench dips

Post WOD
2:00 Forward Bend with Shoulder Stretch