Friday 12/30 WOD

Stallions:

1. E4OM x 16 Minutes – Building to moderately tough load @ 20X2.*
   Back Squat x 8 reps
   
   
2. 3 x 3 Minute AMRAPs For Total TTB:
   30 Wall Ball Shots (20/14, 10′)
   Max Rep Toes-to-Bar in remaining time OR Max Calorie Row in remaining time.*
   Rest 1 minute between sets.
   *Your choice today.

*Tempo rx: Start by standing tall for :2s, lower down with control for :2s, no pause in bottom, stand fast.

Colts:

1. E4OM x 16 Minutes – Building to moderately tough load @ 20X2.*
   Back Squat x 8 reps
   
   
2. 3 x 3 Minute AMRAPs For Total Knees-to-Chest:
   30 Wall Ball Shots (20/14, 9′)
   Max Rep Knees-to-Chest in remaining time OR Max Calorie Row in remaining time.*
   Rest 1 minute between sets.
   
   *Your choice today.

Mustangs:

1. E4OM x 16 Minutes – Light to moderate load across @ 20X2.*
   Back Squat x 8 reps
   
   
2. 3 x 3 Minute AMRAPs For Total Hanging Knee Raise:
   25 Wall Ball Shots (14/12, 9′)
   Max Rep Hanging Knee Raise in remaining time OR Max Calorie Row in remaining time.*
   Rest 1 minute between sets.
   
   *Your choice.