WOD 010921: Saturday’s Dealer’s Choice.

NovemFit & Hybrid: Movement Prep: 3 Rounds 200 Meter Run 5 Muscle Cleans or DBall To Shoulder 5 Hang Power Cleans or DB O/Shoulder 5 Push Jerks or DB Squats 5 RDLs *add weight after each round.* Conditioning: For Time: For Time: 600 Meter Run 21 Hang Power Clean & Jerks (95/65#) or D-Ball O/Shoulder …

NovemFit & Hybrid:
Movement Prep:
3 Rounds
200 Meter Run
5 Muscle Cleans or DBall To Shoulder
5 Hang Power Cleans or DB O/Shoulder
5 Push Jerks or DB Squats
5 RDLs
*add weight after each round.*

Conditioning:
For Time:
For Time:
600 Meter Run
21 Hang Power Clean & Jerks (95/65#) or D-Ball O/Shoulder (80/60#)
400 Meter Run
15 Hang Power Clean & Jerks (115/75#) or D-Ball O/Shoulder (80/60#)
200 Meter Run
9 Hang Power Clean & Jerks or Deadlifts (135/95#) or D-Ball O/Shoulder (80/60#)
400 Meter Run
15 Deadlift (135/95#) or D-Ball Bear Hug Squats (80/60#)
600 Meter Run
21 Deadlift (135/95#) or D-Ball Bear Hug Squats (80/60#)

*25 Minute Cap

BootCamp & Zoom:
Movement Prep:
3 Rds
200m Run
5 KB SDLHP
5 KB Swings

WOD 2:
Team WOD
Teams of 2
25 Minute AMRAP
400m Run
30 KB SDLHP (24/16)
30 KB Swings

One person works one person rest (Both Run 400m)
Split Reps one person works one person rest

Cashout
3 Rds
1 minute ME
SSD Knee Tucks
V Up Toe Touches w/ Ball

ZOOM LINKS:
9:00AM