• Mazen Nassar

WOD-3/26/18


Warm up: 200 meter run 

1 round: 

10 Snow angels on foam roller 

10 scapular pull ups 

10 ring rows 

Mobility: 1 min PVC Y Rig stretch Floor Shoulder stretch Couch Strength: 

Bent over row supinated grip: 5x5 165/11

Conditioning: 

5 Rounds 

10 Med Ball Cleans 20/14 

20 Hollow rocks 

10 Scapular pull-ups

20 Superman rocks 

10 Bent over row w/DB 53/35 200 m Run  


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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 + @