• Mazen Nassar

WOD-3/13/19


Warm up 800 meter run 2 rounds 20 Side to side leg swings 5 Dive Bomber push ups 10 Squats Mobility: 30 secs Pigeon Spider-Man Straddle Core: 3 Rounds 10 Hollow Rocks 10 Hanging leg raises 10 Side plank raises Conditioning 25 min AMRAP 800m Run 15 Burpees 20 V-ups 10 Renegade Rows 45/20 


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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