Monday 9-16

WOD

Stallions: Skill: Movement Prep “30 Rock” For Time: 30 Power Snatch (95/65) 30 Box Jumps (30/24″) 30 Kettlebell Swings (70/53) 30 Wall Ball Shots (20/14, 10′) 30 Chest-to-Bar Pull-Ups Colts: Skill: Movement Prep “30 Rock” For Time: 30 Power Snatch (65/45) 30 Box Jumps/Step-Ups (30/24″) 30 Kettlebell Swings (53/35) 30 Wall Ball Shots (20/14, 9′)…

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Saturday 9-14

WOD

9am FREE Community Trial Class Skill: Movement Prep “Broken Mile” For Time: Run 400m 30 Kettlebell Swings (50/35lbs) Run 200 25 Kettlebell Swings Run 200m 20 Kettlebell Swings Run 200m 15 Kettelbell Swings Run 200m 10 Kettlebell Swings Run 400m Colts: Skill: Movement Prep “Broken Mile” For Time: Run 400m 30 Kettlebell Swings (35/26lbs) Run…

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Friday 9-13

WOD

Stallions/Colts: EMOM x 6: 1 Snatch + 1 Overhead Squat – Moderate load across. 2a. Back Squat 6-4-2-@ 20X2. Building to tough set for each. Rest 1 minute and move to 2b. 2b. Suitcase Carry 3x100m (50m/side)-Tough. Rest 2 minutes and move back to 2a. Post WOD (Optional): This weeks active recovery. *Tempo prescription for…

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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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