• Mazen Nassar

WOD-3/12/18


Warm Up: Row 300 meters Waiter carry Sampson lunge Bear crawl Crab walk Two rounds: 1 min Supine figure 4 Straddle Y stretch Skill: Muscle Ups Conditioning: For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata Back extensions Rest 1 minute Tabata back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. presses and squats Women: 55-lb. presses and squats 


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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