• Mazen Nassar

Mike’s O’Keefe’s WOD  6/25/18


Happy Birthday Mike O’Keefe. Wishing you many more years to come. May they be full of good health and joy. Mike’s O’Keefe’s WOD Run 400 m 2 rounds: 5 burpees 10 hollow rocks 10 KB good mornings 26/35 10 banded Deadlifts 10 Star stretch’s Mobility: 1 min Kickstand Straddle Strength: Deadlifts 1x10 @ 50 2x3@ 65 3x3@ 75 1x3@80 Conditioning: 800 meter run 4 RFT 12 Dips 20 Alt single Straight Leg deadlift 53/35 20 Toe touch crunches 20 Prisoner Lunges 53/35 


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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