Tuesday 11/22 WOD

Stallions:

  1. E30M x 9 Minutes For Quality (3 Sets):**
    5-10 Bar Muscle-Ups
  2. 15 Minute AMRAP:
    15/12 Calorie Echo Bike
    12 Suitcase Step-Ups (53/35lbs, 6/side @ 24/20″)
    9 Toes-to-Bar

Colts:

  1. E30M x 9 Minutes For Quality (3 Sets):**
    5-10 Chest-to-Bar Pull-Ups (Band assisted, adjusted reps, or box assisted as needed)
  2. 15 Minute AMRAP:
    15/12 Calorie Echo Bike
    12 Suitcase Step-Ups (35/26lbs, 6/side @ 24/20″)
    9 Knees-to-Chest

Mustangs:

  1. E30M x 9 Minutes For Quality (3 Sets):**
    5-10 Jumping Pull-Ups (Adjusted reps or to chin-rack-rows as needed)
  2. 15 Minute AMRAP:
    12/9 Calorie Echo Bike
    12 Suitcase Step-Ups (20/10lbs, 6/side @ 20/16″)
    9 Hanging Knee Raise