• Mazen Nassar

WOD-9/11/19


Warm up Length of box: High skips Butt kickers Inchworm with 2 push-ups Samson stretch Ninja walk Crab walk Burpee broad jumps Mobility 30 sec: Pec stretch Y stretch Pigeon Cat/Cow Skill/Strength Snatch: RX athletes Work to a 3 rep max. Conditioning 4 RFT: 6 Beast-makers (45/25) 12 Box Step ups (20/18) 20 V-ups 


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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 + @