• Mazen Nassar

WOD-10/24/18


Warm-up
• 300 m Row 2 rounds:


• 10 curtsy squats


• 10 Dicebomber push ups.   •10 pass throughs 1 round:


• Pec stretch 

 
• PVC Y stretch 


• Straddle Stretch

Strength


Strict Press


• 2x3 at 65%


• 2x3 at 75%


• 3+ reps at 80% Accessory


12-10-8-6 reps:


• Dumbbell strict Press


• banded pull parts Conditioning


21-15-9 Hand Stand Push Ups Box Jumps 30/24 


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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 + @