Tuesday 9/20 WOD

Stallions:

1. EMOM x 20 Minutes:**
   1st Minute: 50 Double-Unders
   2nd Minute: 10 x 10m Shuttle
   3rd Minute: Max Calorie Row
   4th Minute: Rest
2. 3 Sets Each For QUALITY w/ Partner:
   :30-:60s Dual Kettlebell Front Rack Hold* – Moderate Load
   10 Rower Pike-Ups
   Rest 1:1 w/ Partner

*One person will complete 1 full set while the other rests, switching back and forth.
*Your score is your total number of calories on the rower.

Colts:

1. EMOM x 20 Minutes:**
   1st Minute: 25 Single-Single Double-Unders
   2nd Minute: 10 x 10m Shuttle
   3rd Minute: Max Calorie Row
   4th Minute: Rest
2. 3 Sets Each For QUALITY w/ Partner:
   :30-:60ss Dual Kettlebell Front Rack Hold* – Moderate Load
   10 Rower Pike-Ups
   Rest 1:1 w/ Partner

Mustangs:

1. EMOM x 20 Minutes:**
   1st Minute: 50 Single-Unders
   2nd Minute: 8 x 10m Shuttle
   3rd Minute: Max Calorie Row
   4th Minute: Rest
2. 3 Sets Each For QUALITY w/ Partner:
   :30-:60s Kettlebell Goblet Hold* – Light to moderate load
   10 Rig Supported Lying Leg Raise
   Rest 1:1 w/ Partner