• Mazen Nassar

WOD-7/30/18


10 Burpees Toy Soldiers Broad Jumps Bear Crawl Forward Bear Crawl Backward Releve Walk Crab Walk Forward Walking Samson Stretch Core: 3 Rounds 10 MB Push Ups 20/ 10 MB Straight Leg Sit Ups 20/14 10 MB Hollow Rocks 20/14 Warm up all WOD movements WOD: 22 Minute AMRAP 3 Wall Walks (rx=start in push up position, wall walk to chest touching wall) 5 DB Push Press 40/25 7 DB Lunges (each leg) 40/25 9 Burpee Box Jump Overs 24”/20” 30 Double Unders 


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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 + @