• Mazen Nassar

Luis’s Birthday WOD 11/13/18


Happy Birthday is Luis. 

3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Pass Throughs 10 Pass Throughs with a shrug 10 Around the Worlds Mobility: 30 Seconds Each Pec stret. 2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Holds 10 Seconds Rest Strength: Push Press 5x5 @70% 1RM WOD: 10 min AMRAP 3 Rope climbs 10 Strict T2B 15 Chin Ups  


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1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/

WOD-9/22/20 and 5 pm zoom link.

Warm-up • 2 min Jump Rope 2 rounds: • 10 Passthroughs  • 10 Lunges • 10 Inch Worm 2 rounds: • Pec • Pike Stretch •  Straddle Stretch Strength Strict press reestablish 1 rep max Conditioning 4 rounds f