• Mazen Nassar

WOD -4/13/18


Warm-up 3 rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Mountain Climbers • 15 Squat Jumps 3 rounds: • 30 sec Spiderman Lunge Righti • 30 sec Spiderman Lunge Left • 1 min Goblet Squat Hold and pulsate 53/35 Strength Clean • 8 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 80% of 1RM Conditioning For time: • 50 Wallballs 20/14 • 50 Chest-to-bar Pull-ups • 50 cleans 75/55 • 50 Push Presses 75/55 Post WOD reward! Core 3 rounds: • 20 AbMat Sit-ups w/med ball 20/14 • 10 Good Mornings 45/35 


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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