• Mazen Nassar

Henry Lee’s Birthday         WOD-7/23/19


Happy Belated Birthday Henry Lee! Wishing you many more years to come. Enjoy the day! 

Warm-up


• 100 Single Unders 3 rounds: • Rig assisted pigeon • Couch 2 rounds: • 10 Passthroughs • 10 Romanian Deadlifts 45/35 • 10 Barbell Thrusters 45/35 Strength Shoulder Press • 4x5 , work up to 80% of 1RM

Core
6 rounds: • 20 sec Hollow Rocks • 10 sec Rest • 20 sec T2B • 10 sec Rest Conditioning
10 min AMRAP:
• 5 Shoulder-to-Overhead 135/95# • 10 Bar-facing Burpees • 15 Air Squats 


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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 + @