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  • Mazen Nassar
    • Jul 25, 2018
    • 1 min read

WOD7/25/18 Happy Birthday Chris K and Henry L


You two gentlemen being so much to the community. It’s an honor to be apart of your fitness journeys. To many more healthy and happy years.  

Warm-up 2 rounds: • 15 Jumping Jacks • 15 Air Squats • 10 Romanian Deadlifts 45/35 • 10 Barbell Thrusters 45/35 2 rounds: • pigeon • couch Strength
6 sets: • 3 Front Squats + 6 Back Squats Weight: 85% of 1RM Front Squat Conditioning
30-20-10 • Strict Toes-to-Bar • Single-arm Kettlebell Thruster 53/35 


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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 + @

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