• Mazen Nassar

WOD-2/12/18


Happy Birthday Stephen Warm-up
 2 rounds: • 60 sec Floor shoulder stretch • 30 sec Spiderman Lunge • 30 sec Pike 2 rounds: • 15 PVC Passthroughs • 15 PVC Thrusters 2 rounds of : • 5 HSPU • 10 Inch worms 1 Push-up • 15 Front Squats 45/33 Strength 
Strict Press • 2x3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 1 rep at 90% Core 4 rounds: • 20 Star Crunches • 50 Flutter Kicks Conditioning
 15 min AMRAP: Stephans Birthday WOD 34 Front squat 75/53 34 Burpee Pull ups 34 Clean and Split Jerk 75/53  


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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @