• Mazen Nassar

WOD-7/22/19


Run 400 m 2 rounds: 5 burpees 10 hollow rocks 10 Good mornings  Mobility: 1 min Kickstand Couch Strength: Deadlifts 1x10 @ 50 2x3@ 65 3x3@ 75 1x3@80 Conditioning: 800 meter run 4 RFT 12 Dips 20 Alt single Straight Leg deadlift 53/35 20 Toe touch crunches 20 prisoner Lunges 53/35 


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor