• Mazen Nassar

Flora’s Birthday                     WOD-10/29/18


Happy Birthday Flora. What would we do without you! To many more happy and healthy years to come. 

200m Run Toy Soldiers Walking Lunges Bear Crawl Samson Stretch with 3 second hold at bottom 10 Star Touches 20 Mountain Climbers (total) 10 Jumping Squats With lighter KB 2 Rounds 10 Good Mornings 5 RDL Right Leg 5 RDL Left Leg Strength: Deadlift 1x10 @ 55% 1RM 1x5 @ 65% 1RM 2x3 @ 75% 1RM 2x3 @ 80% 1RM 1x3 @ 85% 1RM Wod: 20 Minute EMOM 1st Minute: KBS 53/35 2nd Minute:Toes To Bar 3rd Minute: 10 Deadlift 60% of 1 RM 4th Minute: 12 Goblet Squats 53/35 


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