Thursday 9-12

WOD

Stallions/Colts: Skill: Movement Prep “Mouse Trap” Teams of 3, 3 Rounds For Max Reps: 4 Minute Assault Bike 3 Minute Abmat Sit-Ups 2 Minute Pull-Ups *Split the work any way. Post total reps to the whiteboard. Mustangs: Skill: Movement Prep “Mouse Trap” Teams of 3, 3 Rounds For Max Reps: 4 Minute Assault Bike 3…

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Wednesday 9-11

WOD

Stallions: Skill: Movement Prep In Honor of 9/11… “CFIH 9/11 Tribute” *Buy In OR Buy Out: Row 2001m. 2 Rounds of: 9 Hang Power Cleans (155/105) 11 Burpee Box Jumps (30/24″) 9 Push Jerks 11 Burpee Box Jumps Directly into… 2 Rounds of: 9 Hang Power Cleans 11 Burpee Box Jumps 9 Split Jerks 11…

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Tuesday 9-10

WOD

Stallions: Skill: Movement Prep “Cinderella” Every 5 Minutes x 20 Minutes (5 Rounds): Run 400m 12 Kettlebell Snatch (50/35lbs, 6/side) 12 Kettlebell Front Rack Reverse Lunges (50/35lbs, 6/side) Colts: Skill: Movement Prep “Cinderella” Every 5 Minutes x 20 Minutes (5 Rounds): Run 400m or 800m Assault Bike 12 Kettlebell Snatch (35/26lbs, 6/side) 12 Kettlebell Front…

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Monday 9-9

WOD

Stallions: Strict Handstand Push-Ups-Max Reps Consecutive. 1 attempt. “Work Horse” 12 Minute AMRAP: 6 Hand Release Push-Ups 9 Toes-to-Bar 15 Wall Ball Shots (20/14, 10′) 21 Double-Unders Colts: 2 Minute AMRAP: Max Rep Strict Handstand Push-Ups. “Work Horse” 12 Minute AMRAP: 6 Hand Release Push-Ups 9 Toes-to-Bar 15 Wall Ball Shots (20/14, 9′) 10 Single-Single-Doubles…

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