• Mazen Nassar

WOD-8/21/19


Warm up: • High Knees • Butt Kicks • Toy Soldiers • Side Shuffle • High Kicks • Samson Lunge All these are started from front of Box to the back Core: 3 Rounds: • 20 Hollow Body Scissors w/plate • 10 Dragonfly • 20 V-ups Strength: Strict Press 2x5 50% 3x3 70% 1x2 80% 1x1 90% Conditioning: 10 Minute AMRAP: • 4 Turkish Get Ups 53/35 • 6 Box Jumps 30/24 • 10 Hollow Rocks 


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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 + @