• Mazen Nassar

WOD-4/11/18


Warm-up


• 300 m Row 2 rounds:


• 10 Jumping Jacks


• 10 Walking Lunges


• 10 Inch Worms 2 rounds:


• 30 sec Pigeon Pose (L/R)


• 30 sec Pike Stretch


• 30 sec Straddle Stretch

Strength Strict press 2x5 @70% 2x3 @80%

Conditioning


4 rounds for time:


• 200 m Run


• 10 K2E,T2B,C2B


• 10 Back Extensions 


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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