• Mazen Nassar

WOD-4/25/18


Warm-up 3 rounds:


• 7 Jumping Jacks  


• 7 Mountain Climbers


• 7 Air Squats 2 rounds:


• 30 sec Pike Stretch


• 30 sec Straddle Stretch


• 30 sec Goblet Squat Hold


• 30 sec Standing Toe Touch Hold Strength
   Back Squat


• 8 reps at 65% of 1RM


• 6 reps at 75% of 1RM


• 4 reps at 85% of 1RM


•. 1+ reps at 90% of 1RM Front Squat


• 5 reps at 70% of 1RM


• 4 reps at 80% of 1RM


• 3 reps at 85% of 1RM


• 1 + reps at 90% of 1RM Conditioning 3 RFT 10 Snatches 75/55 20 Sit ups 5 Bar Muscle ups  


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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 + @