• Mazen Nassar

WOD-11/19/18


Warm-up


• 400 m row 3 rounds: • 40 sec Y stretch • 20 sec Pigeon Pose • 20 sec Spiderman Lunge 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength 
6 sets: • 3 Front Squats + 6 Back Squats Weight: 80% of 1RM Front Squat Conditioning


3 min AMRAP: • 20 Box Jump Overs 24/20” • Max Power Snatches 75/35 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 95/55 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 115/75 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 135/95 


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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 + @