• Mazen Nassar

WOD-10/2/18


Warm-up


• 300 m Row 3 rounds:


• 10 Air Squats


• 10 m High Knees


• 10 m Butt Kicks 2 rounds:


• 30 sec Pike Stretch


• 30 sec Straddle Stretch


• 30 sec Box Stretch(L/R) Strength
Deadlift 10 @50% 5 @65% 3x3 @ 80% 1 RM Core
Tabata Hanging Leg raise Hollow body crunch Conditioning



• 10 Deadlifts 225/155


• 3 Muscle Ups.

• 200 meter run * If attempting RX athlete must control the negative portion of the movement. No dropping.  


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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