• Mazen Nassar

WOD-8/10/18


Warm-up
                                                                    • 400 m Run


• 10 Arm Circles CW


• 10 Arm Circles CCW


• 10 Arm Hugs


• 10 Alternating Arm Swings 2 rounds: 


• 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 PVC Passthroughs


• 10 PVC Overhead Squats Strength
  4 sets:


• 9 Bench Press 4 sets:


• Max pull ups Increase weight to finish heavy. Conditioning.   
6 rounds for max reps:


• 30 sec Pull-ups


• 10 sec Rest


• 30 sec Push-ups


• 10 sec Rest


• 30 sec AbMat Sit-ups


• 10 sec Rest


• 30 sec Walking Lunges


• 10 sec Rest 


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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 + @