• Mazen Nassar

WOD-8/27/18                      Happy Birthday Walter


Warm-up
• 300 m Row 3 rnds • Banded DL • 10 Air Squats 3 rounds:


• 30 sec Kick Stand • 30 secCouch  • 30 sec Spiderman 

Strength
 Back Squats • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 3 rep at 90% of 1RM Conditioning


4 rounds for time: • 10 Deadlifts 65% 1RM • 60 Double Unders Burn out: Core
4 rounds: • 30 Clams each side • 15 V-Ups 


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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 + @