• Mazen Nassar

WOD-8/23/19


Warm-up


• 200 meter run 12-10-8 reps:


• Mountain Climbers • Air Squats 1 round:
• 20 sec Pec Stretch • 20 sec Y stretch • 20 sec Side Lunge Stretch Strength Snatch Find 3 rep max Conditioning Bear Attack!


5 rounds for time: • 7 Bear Complex Reps 95/65 • 5 Pull-ups • 3 Chest-to-bar Pull-ups • 1 Bar Muscle Up 1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press Scaled option: 

for anyone who is not doing RX.


5 rounds for time: • 7 Bear Complex Reps 55/35 • 9 Supine Barbell Rows • 3 Dips on Boxes 


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor