• Mazen Nassar

WOD-11/16/18


Toy Soldiers Walking Lunges Bear Crawl Samson Stretch with 3 pulses at the bottom 10 Star Touches 20 Mountain Climbers (total) 10 Jumping Squats With 35/26 KB 2 Rounds 10 Good Mornings 10 Alternating Romanian Deadlifts Strength: Deadlift 1x10 @ 55% 1RM 1x5 @ 65% 1RM 2x3 @ 75% 1RM 2x3 @ 80% 1RM 1x3 @ 85% 1RM Wod: 8 Min AMRAP 10 DB Muscle snatches 55/30 8 Med Ball Cleans 20/14 6 Dips 2 mins Rest: then 8 min AMRAP 5 Pull Ups 8 Front rack Box step ups 75/45 20 straddle sit ups


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor