• Mazen Nassar

Ryan’s Birthday WOD-8/9/19


Happy Birthday Ryan! Wishing you many more years to come.  Make it a great one my friend.  

10 Sampson Lunges 10 Push ups 10 Curtsy squats 20 Good Mornings Deadlift 4x10 65% of 1 RM “Dirty Thirty” 30 Box Jumps 24"/20″ 30 Jumping Pull-Ups 30 KB Swings 53/35 30 Walking Lunges 30 KTE 30 Push Press 45/33 30 Back Extensions 30 Wall Ball Shots 30 Burpees 30 Double Unders Burn out: 3 rounds 5 Dragon Flies 10 Hollow rocks 20 Hollow Body Scissors  


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