• Mazen Nassar

WOD-4/7/18


Warm Up: 3 rounds:
 

5 Dive bomber push ups 10 Air Squats 10 Sampson Stretches 3 rounds:


• 30 sec Couch Stretch 


• 30 sec Spiderman Lunge Strength   
Back Squat


• 8 reps at 60% of 1RM


• 8 reps at 65% of 1RM


• 6 reps at 75% of 1RM


• 6 reps at 85% of 1RM Front Squat


• 5 reps at 55% 


• 5 reps at 65% of 1RM


• 5 reps at 70% of 1RM


• 5 reps at 85% of 1RM

Conditioning
 10 min AMRAP:


• 31 Pull-ups
• 31 Front Squats 75/55

•  
31 Toes to Bar
• 31 Push Presses 75/55


• 31 Burpees 


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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