• Mazen Nassar

WOD-4/3/18


400m Run 2 Rounds 10 Small Arm Circles 10 Big Arm Circles 10 Stationary Inchworms with 1 push up 10 PVC Pass through 10 PVC Shoulder Press Core: 2 Rounds 20 Abmat Sit ups 10 Lying Leg Raises Strength: Shoulders 5 x 5 Shoulder Press 5 Push Press 5 Push Jerk Complete all three movements without putting bar down Pick a weight you can complete throughout WOD Death By……… Burpee Box Jumps 24”/20” 


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WOD- 11/24/20 and Zoom link

Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20