• Mazen Nassar

WOD-1/16/19


Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Pass Through • 10 Cossack Lunges Mobility: 2 rounds: • 30 sec Pike Stretch • 30 sec Kick Stand • 30 sec Pec Stretch Skill: Double under Core: 5 rounds 40 clams 40 wall bridges 40 dead bugs Tabata timer: I,T,Y,M Conditioning: 21-15-9 HSPU Double Under  


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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