• 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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Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20