Wednesday 12/14 WOD

Stallions:

1. With a 10 Minute Running Clock…
   Weighted Strict Pull-Up – Building to moderate set of 5 reps.
   Rest 2 minutes between sets.
   
   
2. 15 Minute AMRAP:
   1 Mile Run
   50 Power Snatch (95/65)
   Max Rep Burpee Pull-Ups

Colts:

1. With a 10 Minute Running Clock…
   Tempo Strict Pull-Up – 3 sets x 5-10 reps – Slow and controlled on descent (Band assisted as needed).
   Rest 2 minutes between sets.
   
   
2. 15 Minute AMRAP:
   1 Mile Run
   50 Power Snatch (75/55)
   Max Rep Burpee Bent Arm Pull-Ups

Mustangs:

1. With a 10 Minute Running Clock…
   Tempo Single Ring Row – 3 sets x 5-10 reps – Slow and controlled.
   Rest 2 minutes between sets.
   
   
2. 15 Minute AMRAP:
   800m Run
   30 Hang Power Snatch (55/35)
   Max Rep Burpee to 6″ Target