Friday 9-13

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

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

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

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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