• Mazen Nassar

Dave’s Birthday WOD-7/8/19


Happy Birthday coach Dave! We are all trying to be as fit as you!  Warm-up
• 400 m Run 2 rounds: • 30 sec Pigeon Pose • 30 sec Spiderman Lunge 3 rounds: • 10 Romanian deadlifts 45/35 • 10 Good Mornings • 10 Barbell squats 45/35 Strength

Back Squat • 8 reps at 60% of 1RM • 8 reps at 65% of 1RM • 6 reps at 70% of 1RM • 6 reps at 75% of 1RM Strict Press 4x5 @ 70% Core
3 rounds:
• 5. Dragonflies • 10 Straddle Sit-ups Conditioning 10 min E2MOM: • 5 HSPU * 10 Kettlebell Swings 53/35 • 40 Air Squats  


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