• Mazen Nassar

WOD-1/2/19


800 meter run Spider man lunge Duck walk Bear crawl Crab walk Sampson stretch 5 second pause at the bottom With PVC pipe 20 good morning 10 around the world (c/cc) 10 OHS Skill: Snatch RX: spend 12 mins finding one rep max Conditioning: 3 RFT 10 Snatches 75/55 20 Sit ups 5 Hands Stand Push Ups 


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WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20

WOD-11/20/20 and 5pm Zoom Link

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

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Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 10 banded rows 2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch Strength 5x5 • Pendla