Wednesday, June 24th

LOFT WOD

Weightlifting
Barbell Option – 3-Position Clean (5 x 1 on 1:30)
Start at 55%: High hang, Knee, Floor

WeightliftingKettlebell Option
Sumo Deadlift High Pull (5×10 KB DL high pull)

MetconBarbell Option
Ascending Ladder for 15 Minutes:
3 Power Clean, 3 Lateral Burpees
6 Power Cleans, 6 Lateral Burpees
9 Power Cleans, 9 Lateral Burpees

Continue to Add (3) Reps Per Round to Each Movement
RX: 115/75
MRX: 95/65


MetconBox Option
Ascending Ladder for 15 Minutes:
3 Box Jumps, 3 Lateral Burpees
6 Box Jumps, 6 Lateral Burpees
9 Box Jumps, 9 Lateral Burpees

Continue to Add (3) Reps Per Round to Each Movement

LOFT Remote WOD

Strength
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 30sec plank

Metcon
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks