• Mazen Nassar

Marion’s Birthday WOD 6/13/18


Happy Birthday Marion!

Warm-up


• 400 meter run 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Goblet Squat Hold 53/35 • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold 53/35 3 rounds:


• 10 Mountain Climbers • 10 Air Squats Strength Bench Press • 5-3-1 reps, work up to 95% of 1RM Weighted Dips • 5-3-1 reps, work up to 95% of 1RM Core
21-15-9 reps: • Scorpions • Weighted Sit Ups • Clams Conditioning 8 min AMRAP: • 10 Russian KBS 53/35 • 15 Box Jumps 24/20” • 10 Push Ups  


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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 + @