• Mazen Nassar

WOD-4/30/18


Warmup: With band 10 passthroughs 10 pull-aparts 16 lunges 16 grasshoppers 14 leg swings (7 each side) 13 burpees 12 windshield wipers on wall (6 each side) 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 75 2x2 @ 80 2x1 @ 90 J 15 Min Amrap of: First, row 30 cals Then with remaining time Complete amrap... 5 Dips 10 Hang power cleans (115/75) 15 Russian KBS (53/35) 


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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