Monday 10/17 WOD

Stallions:*

1. With a 20 Minute Running Clock…
   Back Squat x 6-4-2 – Build to a heavy set for each.
   Rest 3 minutes between heavy sets.
2. EMOM x 15 Minutes For Total Reps:
   :30s Minute Max Calorie Echo Bike, :30s Rest
   :30s Max Rep Double-Under, :30s Rest
   :30s Max Calorie Row, :30s Rest

*Base loading off of last week. Tempo Rx: Start by standing tall for :1s, lower with control for :2s, no pause in bottom, stand fast. Start at any station you’d prefer on part 2.

**If you plan to compete at the Monster Mash this Saturday, we recommend taking it easy on part 1 today. Aim to hit 3 moderate sets of 3-5 reps for quality.

Colts:

1. With a 20 Minute Running Clock…
   Back Squat x 6-4-2 – Build to a heavy set for each.
   Rest 3 minutes between heavy sets.
2. EMOM x 15 Minutes For Total Reps:
   :30s Minute Max Calorie Echo Bike, :30s Rest
   :30s Max Rep Single-Single Double-Unders, :30s Rest
   :30s Max Calorie Row, :30s Rest

Mustangs:

1. With a 20 Minute Running Clock…
   Back Squat x 6-4-2 – Build to a moderate set for each.
   Rest 2-3 minutes between moderate sets.
2. EMOM x 15 Minutes For Total Reps:
   :30s Minute Max Calorie Echo Bike, :30s Rest
   :30s Max Rep Single-Unders, :30s Rest
   :30s Max Calorie Row, :30s Rest