• Mazen Nassar

WOD-3/19/18


Warm Up: 800 meter Run Duck walk Sampson lunge Broad jump Burpee Toy Soldiers Bear crawl Core: 3 rounds 10 Hollow rocks 10 K2E Strength: Wide grip Row 5x3 Conditioning: Tabata Front squat at 50% of one rep max Tabata Overhead squat 50% of one rep max Tabata hollow rocks Score for each Tabata is the lowest number of reps executed in any one of the rounds.  


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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 + @