• Mazen Nassar

WOD-5/22/19


Warm-up 400 Meter run 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats • Duck Walk From the front to back of the box 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon pose (R/L) Bench Press • 10 reps at 50% of 1RM • 10 reps at 60% of 1RM • 10 reps at 70% of 1RM • 3x3 @ 80% of 1 RM WOD For time: 3 rounds 20 Wall balls 20/14 5 Muscle ups 10 T2B 10 Sots 55/35 


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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