• Mazen Nassar

Wod-3/12/19


400 meter run Small Hurdle Jumps (two rounds) Broad Hurdle Jumps (two rounds) 20 Lateral jumps (each person uses one hurdle) PVC Mobility: 10 Passthroughs

20 Around The world 

30 Seconds Each: Spiderman Lunge (Right) Sampson Lunge (Right) Spiderman Lunge (Left) Sampson Lunge (Left) Downward Dog Banded Tricep Stretch (Right) Banded Tricep Stretch (Left) PULL UPS: **In 6 Minutes complete 3 max rep attempts for a combined rep total Example: 1st attempt: 20 pull ups 2nd attempt: 15 pull ups 3rd attempt: 17 pull ups Total Reps = 52 pull ups
 Empty Bar: 10 Good Mornings 10 Deadlift to Pull 10 Power Cleans WOD: 7 RFT 7 KBS 53/35 7 Power Cleans 95/65 20 Sit-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 + @