• Mazen Nassar

WOD-9/11/18


Warm-up


• 200 m sprint 2 rounds:


• 30 sec Banded Lat stretch


• 30 sec Pigeon Pose (L/R)


• 30 sec PVC Y stretch 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats

 • 10 Ring rows •  10 Push ups 

Strength
      

5x5


• Pendlay Row


• Bench Press


Start at 70% 1 RM. Increase weight to finish heavy

Conditioning


For time: 15 min AMRAP


• 30 Push Ups


• 30 V-ups


• 30 KBS 53/35


• 30 Sit-ups


• 10 Dips 


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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 + @