• Mazen Nassar

Ian and Andrews Birthday WOD-8/5/19


Happy Birthday Ian and Andrew! You two are amazing athletes. You guys bring so much to the MFC community. 10 Sampson Lunges 20 OHS 10 Jumping lunges 20 Good mornings 20 squats Mobility: 30 secs Pigeon Pec Strength: Push Press 3x5 @ 70% Ian and Andrews’s birthday WOD 3 rounds 9 HSPU 3 Snatches 95/65 200 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 + @