• Mazen Nassar

WOD-5/15/18


Mobility: 1 min Pigeon pose Squat hold Supine scorpion Warm up: 2 rounds 10 Wall Facing squats 10 Leg swings side to side 40 clams per side  10 Hollow rocks Strength Back Squat 65% x 5 75% x 5 85% x 5 *Base percentages off 3RM. Complete sets on a 90 second clock. Front Squat 40% (of 3RM Back Squat) x 10 x 5 *Complete sets on a 2 minute clock. -Conditioning- For time: Run 200 meters 30 Front Rack Lunge 135/95 Run 200 meters *Time cap: 7 minutes 


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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