Wednesday 10/26 WOD

Stallions:

1. E30M x 15 Minutes – Building to moderately tough load:*
   Sets 1, 2, & 3: Front Squat x 5 reps @ 30X2
   Sets 4 & 5: Front Squat x 3 reps @ 30X2
2. 15-12-9 For Time:
   Front Squats (115/80)
   Ring Dips
   75 Double-Unders between sets and to finish.

*Tempo rx: Lower for :3s with control, no pause in bottom, stand fast, pause for :2s at the top of each.

Colts:

1. E30M x 15 Minutes – Building to moderately tough load:*
   Sets 1, 2, & 3: Front Squat x 5 reps @ 30X2
   Sets 4 & 5: Front Squat x 3 reps @ 30X2
2. 15-12-9 For Time:
   Front Squats (95/65)
   Ring Dips (Band assisted or reduce the reps as needed)
   35 Single-Single Double-Unders between sets and to finish.

Mustangs:

1. E30M x 15 Minutes – Light to moderate load across:*
   Sets 1, 2, & 3: Front Squat x 5 reps @ 30X2
   Sets 4 & 5: Front Squat x 3 reps @ 30X2
2. 15-12-9 For Time:
   Front Squats (65/45)
   Box Dips (Toe assisted as needed)
   75 Single-Unders between sets and to finish.