Saturday 10/29 WOD

9am Community Class
Stallions:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (50/35lbs, 8/side)
   21/16 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest

Colts:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (35/20lbs, 8/side)
   21/16 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest

Mustangs:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (20/10lbs, 8/side)
   16/12 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest

_____________________________

10am Member’s Class:
Stallions:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (50/35lbs, 8/side)
   21/16 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest

Colts:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (35/20lbs, 8/side)
   21/16 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest

Mustangs:

1. 16 Minute AMRAP w/ Partner:
   16 Single Arm Dumbbell Thrusters – (20/10lbs, 8/side)
   16/12 Calorie Row
2. 3 Sets For QUALITY:
   :30s Hollow Body Hold, :30s Rest
   :30s Side Plank Hold – Left, :30s Rest
   :30s Front Lean & Rest, :30s Rest
   :30s Side Plank Hold – Right, :30s Rest