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  • Mazen Nassar
    • Nov 5, 2018
    • 1 min read

WOD-11/5/18


Team WOD Warm-up
  

3 rounds:


• 20 Good Mornings 

• 10 Jumping Jacks 

• 10 Air Squats 2 rounds:


• 30 sec Goblet Squat Hold 53/35


• 30 sec Pigeon Pose (L/R)


• 30 sec Goblet Squat Hold 


• 30 sec Couch Stretch (L/R) Strength
  4 sets:


• 7 Front Squats + 13 Back Squats Weight: 70% of 1RM Front Squat Conditioning
 3 RFT:


• 40 DB Power Snatch 


• 40 DB Facing Burpees

•20 Box Jumps 24/20 


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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 + @

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