Wednesday, July 21st

LOFT WOD

Strength
Back Squat E2MOM x 5
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1-2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Metcon
AMRAP x 20
500m Row
9 Overhead Squats
15 Toes to Bar
21 Kettlebell Swings
RX: 115/75#, 53/35#

Post WOD
2:00 Couch Stretch

LOFT at Home

Strength
E4MOM x 3
12 DB Bench Press @ 31X1
8 DB Floor Press
20 DB Death March

Metcon
AMRAP x 20
500m Row
9 DB Overhead Squats
15 Toes to Bar/Knee Raises
21 Kettlebell Swings

Post WOD
2:00 Couch Stretch