• Mazen Nassar

WOD-7/17/19


Warm up: 7 Pull-ups 3 Hand Stand push ups 20 Squat 10 Passthroughs Mobility: 1 min Couch Straddle Shoulder stretch  Strength: Strict Press 5x5 70% 2X2 80% 1x1 90% Conditioning: 3 RFT 10 Push Press 75/45 10 Hanging Around the worlds 10 Power Snatches 75/45 800 meter run  


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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 + @