Wednesday 11/16 WOD

Stallions:

1. E30M x 15 Minutes – Moderately tough load across:*
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
2. For Time:
   50-40-30-20-10 Double-Unders
   12 Wall Ball Shots (20/14, 10′)

*Base loading off last week’s front squats and go a little heavier. Tempo rx: Lower down slow for :3s, no pause in bottom, stand fast, pause for :2s at the top of each rep.

Colts:

1. E30M x 15 Minutes – Moderately tough load across:*
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
2. For Time:
   25-20-15-10-5 Single-Single Double-Unders
   12 Wall Ball Shots (20/14, 9′)

Mustangs:

1. E30M x 15 Minutes – Light to moderate load across:*
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
2. For Time:
   50-40-30-20-10 Single-Unders
   10 Wall Ball Shots (14/12, 9′)