• Mazen Nassar

WOD-5/1/19


Warm-up
• 200 m sprint 2 rounds:
• 30 sec Pec Stretch w/ band (L/R)
• 30 sec Pigeon Pose (L/R)
• 30 sec PVC Y stretch 2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats Strength
5x5 
• Pendlay Row
• Bench Press
Start at 70% 1 RM. Increase weight to finish heavy Conditioning
21-15-9 Snatch Hollow rocks  


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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 + @