Wednesday 11/9 WOD

Stallions:

1. E30M x 15 Minutes – Tough load across:*
   Sets 1, 2, & 3: Front Squat x 3 reps @ 30X2
   Sets 4 & 5: Front Squat x 2 reps @ 30X2
   
2. For Time (95/65):
   21 Power Cleans
   9 Thrusters
   15 Power Cleans
   15 Thrusters
   9 Power Cleans
   21 Thrusters

*Base loading off last week. Go 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 – Tough load across:*
   Sets 1, 2, & 3: Front Squat x 3 reps @ 30X2
   Sets 4 & 5: Front Squat x 2 reps @ 30X2
   
2. For Time (75/55):
   21 Power Cleans
   9 Thrusters
   15 Power Cleans
   15 Thrusters
   9 Power Cleans
   21 Thrusters

Mustangs:

1. E30M x 15 Minutes – Light to moderate load across:*
   Sets 1, 2, & 3: Front Squat x 3 reps @ 30X2
   Sets 4 & 5: Front Squat x 2 reps @ 30X2
   
2. For Time (55/35):
   21 Hang Power Cleans
   9 Thrusters
   15 Hang Power Cleans
   15 Thrusters
   9 Hang Power Cleans
   21 Thrusters