• Mazen Nassar

Nabeels Birthday WOD-10/23/18


Run 400 m 2 rounds: 5 burpees 10 hollow rocks 10 KB good mornings 26/35

10 KBS Mobility: 1 min Seated straddle Couch Strength: Deadlifts 1x10 @ 50 2x3@ 65 3x3@ 75 1x3@80 Conditioning: 800 meter run 4 RFT 40 side plank raises (20 each side) 20 Alt single Straight Leg deadlift 53/35 20 Toe touch crunches 20 prisoner Lunges 50/35 


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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 + @