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  • WOD 102321: Saturday’s Luck Of The Draw

    WOD 102321: Saturday’s Luck Of The Draw

    NovemFit & Hybrid: Conditioning: Teams of 2 30 Minute AMRAP 6 Thrusters (95/65) 6 Pullups / 12 Ring Rows 200m Run Partner 1 Works (if you finish prior to person run rest) Partner 2 Runs Switch after Each Run Rx+ (135/95) / Bar MUs BC: 2xDB (25/15) BootCamp: Movement Prep: 5 Reps of Each Pushup

  • WOD 102121: Thursday’s Squats On High

    WOD 102121: Thursday’s Squats On High

    NovemFit & Hybrid: Strength: Back Squat (Rack) 5@50% 3@60% 3@70% 3@80% 3+@90% Hybrid: 15 Minute AMRAP 20 Straight Leg Situps 15 KB Swings 20 Side to Side Ball Slams 15 Sprawl Frog Kicks Conditioning: 14 Minute AMRAP 200m Row / Ski 20 Box Jump Overs (24/20) 50m 2x DB/KB Farmer Carry (50/35) (24/16) After Party:

  • WOD 102021: Wednesday’s AMRAP & EMOM City

    WOD 102021: Wednesday’s AMRAP & EMOM City

    NovemFit & Hybrid: Conditioning: A) 6 Minute AMRAP Max Rounds of “DT” Fit (115/85#) Hybrid 2xDB(35/25) Rx+ (155/105) 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rest 6 Minutes B) 6 Minute AMRAP Max Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 6

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