Thursday 11/17 WOD

Stallions:

1. E20M x 8 Minutes For Quality (4 Sets):*
   3-7 Strict Handstand Push-Ups
2. For Time:
   20 Chest-to-Bar Pull-Ups
   30 Burpees
   40 Pull-Ups
   50 Hand Release Push-Ups

*Base rep ranges off week 2. Work to improve or add reps this week.

Colts:

1. E20M x 8 Minutes For Quality (4 Sets):*
   3-7 Strict Handstand Push-Ups (1 Abmat Target)
   OR
   3-7 Box Handstand Push-Ups – Toe assisted.
2. For Time:
   20 Pull-Ups (Band assisted or reduce the reps as needed)
   30 Burpees
   40 Jumping C2B Pull-Ups
   50 Hand Release Push-Ups

Mustangs:

1. E20M x 8 Minutes For Quality (4 Sets):*
   7-12 Seated Strict Dumbbell Press – Light to moderate load across – controlled.
   OR
   3-7 Box Handstand Push-Ups – Knee assisted.
2. For Time:
   20 Jumping Pull-Ups
   30 Burpees
   40 Ring Rows (Toes on blue mat)
   50 Hand Release Knee Push-Ups