• Mazen Nassar

WOD-6/24/19 Happy Birthday Mike O’Keefe !!!


Mike O’Keefe’s Birthday WOD!!!!  So proud of you bud. Keep it up. 

Warm up: 10 Sampson Stretches 10 Overhead Squats 10 Passthroughs 10 Lunges Mobility: Spider-Man Kick Stand Pike Strength: Front Squat 5X5 70% 2x3 80% Back Squat: 3x3 70% Conditioning: Tabata 1.Goblet Lunges 2.Toes to Bar 3.Goblet Squats  


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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 + @