• Mazen Nassar

WOD-8/19/19


Warm-up


• 400 m Run 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats Mobility: Pigeon Strength


10 min E2MOM: • 3 Squat Snatch Increase weight to finish heavy. Conditioning


3 min AMRAP: • 40 AbMat Sit-ups • Max Power Snatches 75/35 1 min Rest 3 min AMRAP:


• 30 AbMat Sit-ups • Max Power Snatches 95/55 1 min Rest 3 min AMRAP:


• 20 AbMat Sit-ups • Max Power Snatches 115/75 1 min Rest 3 min AMRAP:


• 10 AbMat Sit-ups • Max Power Snatches 135/95 


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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 + @