• Mazen Nassar

WOD-3/7/18


WARM-UP 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Banded pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENGTH BENCH PRESS • 2X10 REPS AT 60% OF 1RM • 2X5 REPS AT 70% OF 1RM • 2 REPS AT 80% OF 1RM CORE 4 ROUNDS: • 30 SEC bird dog plank • 30 SEC Plank push-ups WOD 3 RFT 800 meter Run 21 KBS 53/35 12 Med Ball Cleans 20/14


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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

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor