• Mazen Nassar

WOD-8/20/19


Warm-up • 2 mins Jump rope • 10 Dive Bomer push ups • 20 PVC Passthroughs • 20 PVC Good Mornings • 20 PVC Overhead Squats 2 rounds of: • 30 sec Hip Circles • 30 sec Shoulder circles on the wall • 30 sec Spider man Team WOD Team WOD 2 person team Run 400m 100 Thrusters 75/45 Run 200m 100 Push-ups Run 400 50 Pull Ups 20 Strict Knees to Elbows ---------- Run as a team, partition remaining workload as necessary, only 1 player working at a time. 


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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 + @