• Mazen Nassar

WOD-3/14/18


Warm-up
2 rounds:
• Box Stretch 
• Couch Stretch 2 rounds:
• 10 Around the world alternating 
• 10 DB Strict Press 
• 10 Good Mornings 45/35
• 10 Barbell Thrusters 45/35 Strength Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 85% of 1RM
Push Press
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM Conditioning
For time:


• 1 Burpee*


• 100 Box Jumps 24/20”


• 50 Hand Stand Push Ups *Every minute on the minute, perform 1 Burpee.


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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