• Mazen Nassar

WOD-6/19/19


Warm-up


• 200 m Row 2 rounds:


• 10 Pull ups


• 10 ring rows 


• 10 jumping squats 2 rounds: 30 secs


• pigeon


• pike Strength
  5x5 

• Pendlay Row


Increase weight to finish heavy Conditioning
 

15 min AMRAP


• 12 Bent Over Row 75/45


• 10 Burpees 


• 10 DB snatch 45/20
 


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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 + @