• Mazen Nassar

WOD-12/14/18


Warm up 2 Rounds of: 30 Singles 10 Mountain Climbers (right/left=1) 10 Jumping Squats 10 Hollow Rocks 5 Dive Bomber Push ups 5 Stationary Lunges (right/left=1) 30 Seconds Each Couch Stretch (right) Couch Stretch (left) Pike Stretch Straddle Stretch 10 minute amrap Alternating exercises. One person working at a time. 200m Farmer’s carry (53/35) 5 burpees 7 dips 9 KBS (53/35) 11 WBS (20/14) then rest 2 min 6 min AMRAP Partners take turns completing one full round of “Mini Cindy” “Mini Cindy” 3 pull-ups 5 push-ups 7 air squats rest 2 min, then 3 Minute AMRAP As many Double Unders as possible One partner working at a time 


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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 + @