• Mazen Nassar

WOD-11/20/18


Warm-up • 300 m Row • 20 PVC Around the World • 20 PVC Passthroughs 2 rounds:

• 10 Push-ups • 10 Ring Rows

• 10 Sit ups  Strength Bench Press 4x8+ Reps @ 70%. 

Pendlay Row 4x10 @60% Accessory 5 rounds: • 20 sec Barbell Curl • 10 sec Rest • 20 sec Triceps kickback • 10 sec Rest

Conditioning 10 min E2MOM: • 20 Burpees • Max Bar Muscle-ups Every 2 min, perform 20 burpees then max bar muscle ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of bar muscle ups. 


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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 + @