Wednesday, June 9th

LOFT WOD

Strength
Deadlift 
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed

Metcon
5 Rounds
2:30 Work/1:30 Rest
15/12 Cal Bike
10 Bar Facing Burpees
Max Deadlifts (Increase Weight/Round)
RX: 135/95#, 155/105#, 165/115#, 185/135#, 205/145#

Post WOD
2:00 Pancake Stretch
2:00 Frog Stretch

LOFT at Home

Strength
AMRAP x 15
20 Double DB RDL
20 Weighted Glute Bridges
20 Supermans + 20s Hold

Metcon
5 Rounds
2:30 Work/1:30 Rest
12 Cal Bike
12 DB Bar Facing Burpees
Max Plank DB Pull Throughs

Remote: Sub 36 Jump Lunges for Cal Bike

Post WOD
2:00 Pancake Stretch
2:00 Frog Stretch