Saturday 11/19 WOD

9am Community Class
Stallions:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   500m Row
   Max Rep Overhead Walking Plate Lunges (45/35)
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Rower Pike Ups, :30s Rest
   :30s Weighted Hollow Hold, :30s Rest – Pick your weight.

*One person works for 3 minutes while the other rests. Switch back and forth for 4 sets each.

Colts:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   500m Row
   Max Rep Overhead Walking Plate Lunges (35/25)
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Rower Pike Ups, :30s Rest
   :30s Hollow Hold, :30s Rest

Mustangs:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   400m Row
   Max Rep Overhead Walking Plate Lunges (25/15 or unweighted lunges)
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Pausing Climbers, :30s Rest
   :30s Tuck Hold, :30s Rest

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10am Member’s Class
Stallions:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   500m Row
   Max Rep Pistols, Alternating
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Rower Pike Ups, :30s Rest
   :30s Weighted Hollow Hold, :30s Rest – Pick your weight. Load held over chest.

*One person works for 3 minutes while the other rests. Switch back and forth for 4 sets each.

Colts:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   500m Row
   Max Rep Box Pistols, Alternating
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Rower Pike Ups, :30s Rest
   :30s Hollow Hold, :30s Rest

Mustangs:

1. E30M x 24 Minutes w/ Partner, Alternating (4 sets each):*
   400m Row
   Max Rep Overhead Walking Plate Lunges (25/15 or unweighted lunges)
   
2. 3 Sets For QUALITY w/ Partner:
   :30s Pausing Climbers, :30s Rest
   :30s Tuck Hold, :30s Rest