• Mazen Nassar

WOD-9/4/19


Warm Up: 10 Jumping Jacks 10 Star touches 10 Squat Jumps 10 Shoulder taps (each side) 10 Scap Pull ups PVC: 10 Pass through 10 ATW (CW, CCW) 10 Good Mornings Mobility (30 seconds each) Tricep Stretch Flag Pole Straddle 5 Minute Skills Session: Power Clean WOD For Time: 50 DU’s 21 Pull ups 21 Power Cleans (55-60% of 1 RM clean) 50 DU’s 18 PU 18 PC 50 DU’s 15 PU 15 PC 50 DU’s 12 PU 12 PC 50 DU’s 9 PU 9 PC 


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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 + @