• Mazen Nassar

WOD-2/27/18


Warm up: 300 m row 30 walking lunges 30 squats Mobility: 30s Spider-Man lunge (r/l) Pike stretch Straddle stretch Lat stretch (r/l) Core: 3 rounds: 10 Toes to Bar 10 Star Crunches Strength: 

Back Squat 1X10@ 50% 1X10@ 60% 2X5@ 70% 2X3@ 80% 2X1@ 90%

WOD: “Fran” 21-15-9 Thrusters 95/75 Pull ups  


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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 + @