• Mazen Nassar

WOD-3/5/19


3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Pass Throughs 10 Pass Throughs with a shrug 10 Around the Worlds Mobility: 30 Seconds Each Pec stretch 2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Holds 10 Seconds Rest Strength: Push Press 5x5 @70% 1RM WOD: 10 min AMRAP 10 Box Jumps 30/24 5 Beast makers 45/20 


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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 + @