• Mazen Nassar

WOD -9/6/19


NWarm up: 1 round 10 Sampson Lunges 20 Good Mornings 45/33 10 Squats 45/33 Mobility: 1 min Couch Straddle Pike Strength: Deadlifts 2x5 70% 2x1 80% 1x1 90% Conditioning: 15 min AMRAP 3 Muscle Ups 5 Hang Power Snatch 95/65 8 Box Jumps 24/20 Core: 1 round 10 Toes to Bar 20 V-ups 20 Hollow Body Rocks 20 Back Extensions 


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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 + @