(215) 291-2968 Thursday - Jan 21, 2021

WOD 010821: Friday Get Paid.


NovemFit & Hybrid: Movement Prep: 3 Rounds 1:00 Row/Ski 10 Air squats 5 Scap Push Ups + 5 Push Ups 5 GTO Conditioning: For Time: 1000 Meter Ski/Row 100 squats 750 Meter Ski/Row 75 push-ups 500 Meter Ski/Row 50 GTO w/ Plate (45/25#) *25 Minute Cap Cashout: Super Set (3-5): A1) 5-10 Strict Pull Ups

NovemFit & Hybrid:
Movement Prep:
3 Rounds
1:00 Row/Ski
10 Air squats
5 Scap Push Ups + 5 Push Ups
5 GTO

Conditioning:
For Time:
1000 Meter Ski/Row
100 squats
750 Meter Ski/Row
75 push-ups
500 Meter Ski/Row
50 GTO w/ Plate (45/25#)

*25 Minute Cap

Cashout:
Super Set (3-5):
A1) 5-10 Strict Pull Ups or Negatives (kids bars are out too)
A2) 10-15 DB Hammer Curls
A3) 10-15 DB Glute Bridge Lat. Pull Overs

BootCamp & Zoom:
WOD 1:
12 Minute AMRAP
20 Lateral Box Shuffles
10 Box Dips
10 South Paw Sprawls

WOD 2:
5 RFT
5 Human Makers
15/12 Cal Bike

2 Minute Rest

*20 Minute Cap

ZOOM LINKS:
7:10AM & 5:20PM

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