• Mazen Nassar

WOD-7/3/18


Warm-up


3 rounds: • 10 High Knees • 10 Butt Kicks • 10 Side Shuffle • 10 Wall Facing Squats 3 rounds: • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog • 30 sec Spiderman Lunge Strength
10 min E2MOM: • 1 Snatch 10 min E2MOM: • 1 Clean & Jerk Increase the weight to finish as heavy as possible. Core


3 rounds: • 10 Hollow Rocks • 10 Good Mornings 45/35 • 10 AbMat Sit-ups Conditioning 40-30-20-10 reps/cals for time:
•  Row (calories) • Front Rack Lunges 45/35 • Thrusters 45/35 


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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

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