• Mazen Nassar

WOD-5/3/19


Warm-up


• Capp street loop.  2 rounds: • 60 sec Y stretch  • 30 sec Pigeon  • 30 sec Spiderman 2 rounds: • 10 Good Mornings • 10 Overhead Squats Strength 8 min EMOM:


• 1 Power Snatch • 2 Overhead Squat 2 min Rest 8 min EMOM: • 1 Power Clean • 1 Hang Clean For both EMOMs, start light then work up to as heavy as possible. No dropping must control the negative. Core


Tabata 

Hollow Body Rock Conditioning Every 2 min for 20 min: • 10 Overhead Squats 75/55 • 10 Bent-over Rows 75/55 • Max Double Unders Score is total number of double unders. 


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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