• Mazen Nassar

WOD-10/12/18


Run 3 warm up laps in gym One sprint length of gym Jog back One sprint length of gym Jog back High Knees Butt Kickers Side Shuffle (Right) Side Shuffle (Left) Small Hurdle Jumps (close) Small Hurdle Jumps (broad) 2 Rounds 10 Squat Jumps 10 Scapular Pull ups 10 Hollow Rocks SKILL: Turkish Get Ups 5 RFT 4 DB Turkish Get Ups 53/35 8 Pull Ups 16 Deadlift s 115/75 32 Lateral Bar Jumps 


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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 + @