Wednesday, October 14th

LOFT WOD

Weightlifting
3 Rounds
1 Squat Clean (75-80%)
1 Squat Clean (85-90%)
1 Squat Clean (90%+)

Metcon
E3MOM x 6
21 Kettlebell Goblet Squats (53/35#)
15 Wall Balls (20/14#)
9/7 Calorie Row
Cap 2:00/round

LOFT Remote WOD

Metcon
Equipment Needed: None
E5MOM x 3
42-30-18
Jumping Split Lunges
21-15-9
Hand Release Push-Ups

Accessory
4 Sets
12 Bench Dips
24 Bent Over Rows
-Rest 1:00 between sets-

Post WOD
2:00 Scorpions
1:00 Puppy Dog