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  • Mazen Nassar
    • Sep 28, 2018
    • 1 min read

WOD-9/28/18 Happy Birthday Pei-Ning!


It’s been an honor to work with you along your fitness journey. Happy Birthday !

 Warm-up


• 300 m Row2 rounds:


• 10 Walking Lunges


• 10 Jumping Jacks 1 round:


• Couch Stretch


• Pike Stretch


• Straddle Stretch Strength
      

Push press


• 2x3 at 65%


• 2x3 at 75%


• 3+ reps at 80% Accessory
    12-10-8-6 reps:


• DB strict Press


• Front Dumbbell Raise Conditioning
21-15-9 Box Jumps 30/24 Sumo Deadlift High Pull 75/55


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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 + @

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