• Mazen Nassar

WOD-7/16/19


300 meter row 2 Rounds: 10 Ring rows 10 Back extensions 10 Pull ups Mobility: 1 min Kick stand stretch Couch Snow Angels Core: Tabatta Clams Plank hold Strength: 4x10 Bent-Over Back Row 115/75 In between sets do 1O DB reverse flyers Conditioning: 3 RFT 5 Beast makers 45/20 60 Double Unders 10 Pull-Ups 10 ring rows.  


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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 + @