Wednesday, September 8th

LOFT WOD

Strength
Back Squat (5-3-1-5)

Metcon
5 Rounds:
2:00 Work/2:00 Rest
10/7 Calorie Assault Bike
8 Pull-Ups
Max Wall Balls

RX: 20/14#

Post WOD
1:00 Couch Stretch

GRIT WOD

Strength
EMOM x 12
1. 10 Weighted Lateral Step Ups (R)
2. 10 Weighted Lateral Step Ups (L)
3. 15 Glute Bridges
4. 10 Goblet Sumo Squats

Metcon
5 Rounds:
2:00 Work/2:00 Rest
10/7 Cal Row
15 Slam Balls
Max Wall Balls

Post WOD
1:00 Couch Stretch