Friday 11/18 WOD

Stallions:

1. E30M x 15 Minutes – Moderately tough load across:**
   Sets 1, 2, & 3: Deadlift x 3 reps @ 31X1
   Sets 4 & 5: Deadlift x 2 reps @ 31X1
   
2. Alternating Tabata, :20s on, :10s off x 8 Minutes:*
   Deadlifts (225/155)
   Box Jump Overs (24/20″)

*Post your total deadlifts/total box jump overs to the whiteboard.

**Base loading off week 2. Add 5-10lbs. Tempo rx: Start on the floor for :1s, dead-stop in the bottom of all reps, stand fast, pause for :1s at the top, and lower down slow for :3s. That’s one rep.

Colts:

1. E30M x 15 Minutes – Moderately tough load across:**
   Sets 1, 2, & 3: Deadlift x 3 reps @ 31X1
   Sets 4 & 5: Deadlift x 2 reps @ 31X1
2. Alternating Tabata, :20s on, :10s off x 8 Minutes:*
   Deadlifts (185/135)
   Box Jump Overs/Step-Up Overs (24/20″)

Mustangs:

1. E30M x 15 Minutes – Light to moderate load across:**
   Sets 1, 2, & 3: Deadlift x 3 reps @ 31X1
   Sets 4 & 5: Deadlift x 2 reps @ 31X1
2. Alternating Tabata, :20s on, :10s off x 8 Minutes:*
   Deadlifts (135/95)
   Box Jump Overs/Step-Up Overs (20/16″)