• Mazen Nassar

WOD-9/18/18


Warm-up
• Tabata I, T, Y, M 3 rounds:
• 7 Star Stretches 
• 7 Mountain Climbers
• 7 Squats 3 rounds: 30 seconds 
• Couch Stretch 
• Pigeon Pose Strength Deadlift 
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 3 @ 70% 1RM * 1 @ 80% 1 RM * 1. @ 90 % 1 RM * Test Core
4 rounds:
• 10 Hollow Rocks 
• 10 Dragon Flys Conditioning
3 RFT
• 3 Beast Makers 45/20
• 10 Alternating single straight leg deadlift * • 10 Alternating Bulgarian split squat * * indicates 45/20 Dumbbell 


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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