Friday 10/14 WOD

Stallions:

1. EMOM x 10 Minutes:
   Minutes 0, 2, 4, 6, 8: Push Press x 3 Building to moderately tough from the rack.
   Minutes 1, 3, 5, 7, 9: Chest-to-Bar Pull-Ups 6-10 reps*
2. 7 Minute AMRAP (95/65):
   3-6-9-12…
   Sumo Deadlift High-Pull
   Push Press

*Repeat from last time. Goal is small improvement.

Colts:

1. EMOM x 10 Minutes:
   Minutes 0, 2, 4, 6, 8: Push Press x 3 Building to moderately tough from the rack.
   Minutes 1, 3, 5, 7, 9: Pull-Ups 6-10 reps* (Band assisted or reduce the reps as needed)
2. 7 Minute AMRAP (75/55):
   3-6-9-12…
   Sumo Deadlift High-Pull
   Push Press

Mustangs:

1. EMOM x 10 Minutes:
   Minutes 0, 2, 4, 6, 8: Push Press x 3 – Light to moderate load across from the rack.
   Minutes 1, 3, 5, 7, 9: Bent Over Barbell Rows x 6-10 reps – controlled.
2. 7 Minute AMRAP (65/45):
   3-6-9-12…
   Hang Sumo Deadlift High-Pull
   Push Press