• Mazen Nassar

WOD-8/8/18


Warm-up
    4 rounds:
                                                    • 10 Star stretches                                                     • 10 DB Thrusters  * light weight  1 round: 1 min
                                                           Rig assist Pigeon    Wall Circles Skill: Clean Core
   4 rounds:
                                                         • 20 sec Hollow Body Hold


• 10 sec Rest
                                                              • 20 sec Handstand Hold


• 10 sec Rest Conditioning                                                               
3 rounds for max reps:
                                             • 90 sec Row calories
• 30 sec Rest
• 90 sec Push Ups 
• 30 sec Rest 
• 90 sec DB step Ups 45/20 


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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