• Mazen Nassar

WOD-5/1/18


Warmup • 800 m run 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core Tabatta • :20 Hollow body hold • :10 Rest • :20 V-ups • :10 Rest • :20 Plank Hold • :10 Rest Strength Clean •15 reps @40% of 1RM •10 reps @50% • 10 reps @60% * 1+ @ 80% Conditioning 10 Minute AMRAP: • Hang Clean 75/45 • Push Press • Front Rack Walking Lunge Reps: 1, 2, 3, 4, 5 + … Penalty: 5 bar facing burpees any time the barbell touches the ground. 


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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