• Mazen Nassar

WOD-7/24/19


Warm-up


Capp st Loop. 2 rounds: • 10 PVC Passthroughs • 10 Leg Swings 2 rounds:


• 10 Wall Balls 20/14 • 10 Push-ups Strength


10-8-6-4-2 reps:


• Bench Press • Ring Rows w/ Feet Elevated Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible. Conditioning


For time: 21 Thrusters 95/65 21 Pull-ups 15 Thrusters 115/75 15 Chest-to-bar Pull-ups 9 Thrusters 135/85 9 Bar Muscle Ups 


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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 + @