Wednesday, July 29th

LOFT WOD

Metcon 
On a Running Clock:
0:00-20:00
5 RFT
21/15 Calorie Row
15 Power Snatch
9 Burpee Box Jumps
RX: 95/65, 30″/24″

20:00-30:00
Find a heavy single Snatch (Squat or Power)
4 RFT
12/10 Calorie Row
8 Hang Power Snatch
6 Burpee Box Jumps

Cardio Metcon 
5 RFT
400m Run
32 DB Alternating DB Snatches
16 Burpees
Followed by 100 Ab-mat Sit-ups

LOFT Remote WOD

Metcon 
Equipment Needed: One Dumbbell
5 RFT
400m Run
32 DB Alternating DB Snatches
16 Burpees

Metcon 
Equipment Needed: None
5 RFT
36 Reverse Lunge
18 Plank Toe Touches
9 Burpees

Core
Abmat Situps
(10 Hollow Rocks every 20 Reps)

Post WOD
2:00/side Hip Flexor Stretch