Monday 10/10 WOD

Stallions:

1. E30M x 12 Minutes – Building to tough load for each:*
   Sets 1 & 2 – Back Squat x 6 reps @20X1
   Sets 3 & 4 – Back Squat x 4 reps @20X1
2. 3 Rounds For Time:
   15 Kettlebell Swings (70/53lbs)
   12 Goblet Squats
   9/7 Calorie Echo Bike

*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.

Colts:

1. E30M x 12 Minutes – Building to tough load for each:*
   Sets 1 & 2 – Back Squat x 6 reps @20X1
   Sets 3 & 4 – Back Squat x 4 reps @20X1
2. 3 Rounds For Time:
   15 Kettlebell Swings (53/35lbs)
   12 Goblet Squats
   9/7 Calorie Echo Bike

Mustangs:

1. E30M x 12 Minutes – Light to moderate load across for each:*
   Sets 1 & 2 – Back Squat x 6 reps @20X1
   Sets 3 & 4 – Back Squat x 4 reps @20X1
2. 3 Rounds For Time:
   15 Russian Kettlebell Swings (35/26lbs)
   12 Goblet Squats
   7/5 Calorie Echo Bike