• Mazen Nassar

WOD-1/30/18


Warm-up:

3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Pass Throughs 10 Pass Throughs with a shrug 10 Around the Worlds Banded Mobility: 30 sec Triceps Stretch Hip Distraction  2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Hold 10 Seconds Rest Strength

Push Press 5x3 @80% 1RM WOD

4 RFT 400m Run 12 Thrusters 75/55 21 Box Jumps 24”/20” 12 Hollow Rocks 


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc