Wednesday, September 16th

LOFT WOD

Metcon 
EMOM x 30
Min 1: 200/175m Row
Min 2: 5 Box Jumps
Min 3: 3 Power Cleans
RX: Box 36/30″
Start Cleans at 95/65# and build
Score is final weight lifted for 3 reps
Power Clean (Heaviest set of 3)

LOFT Remote WOD

Metcon 
Equipment Needed: One Dumbbell
3 Rounds
50 Single DB Deadlifts
40 Single DB Shoulder to Overhead
30 Jumping Split Lunges
No equipment:
Bird Peckers
Incline Push-Ups
Jumping Split Lunges

Accessory
3 Rounds
3/3 Turkish Get-ups
5/5 DB Windmills
30sec Side Plank (each side)

Post WOD
2:00/side Triangle Pose