• Mazen Nassar

WOD-7/5/19


Warm-up • 400 meter run 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Mobility 2 rounds: 

• 30 sec Pigeon Pose

• 30 sec Spiderman Lunge 

Core 4 rounds: • 15 Lying Leg Raises • 10 side to side plank WOD 8 rounds for time: • 200 m Run • 5 Back Squat 225/175 • 1 min Rest     


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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 + @