• Mazen Nassar

WOD-6/6/18


Warm up 400 meter run 10 PVC Samson stretches 10 good mornings w/PVC 10 around the worlds (right) 10 around the worlds ( left) Split into groups of two Straddled Partner hamstring stretch Skill: Snatch The Burgener Warm-Up Core: 4 rounds 10 hanging L raises 10 hanging side to side knee raises 10 V Ups Metcon: 21-15-9 Power snatch 95/65 Knees to elbow


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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 + @