• Mazen Nassar

WOD-9/17/19


Warm up: 400 meter run 3x10  lunges  Star touches Side lunges Revers lunges Scapular pull ups Mobility: 2 rounds 30 secs Wall calves stretch Pike Pigeon Skill Kipping pull ups Conditioning: 20 min AMRAP 2 handstand push ups 4 pistols 8 pull ups 16 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 + @