• Mazen Nassar

WOD-7/11/19


Warm up: 400 meter run Toy Soldiers Bear Crawl Crab Walk Sampson Lunges 20 Tic Tocs 20 Passthroughs Mobility: 1 min Pigeon Side lunge Kick stand Couch "Karen" 150 Wall ball shots 20/14 Karen is a Bench mark work out. It’s an important work out to record in your records. Core burn out. 4 rounds 10 Hollow body crunches 10 Sit Ups 10 hanging L raises  


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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 + @