• Mazen Nassar

WOD-9/20/19


Warm-up


3 rounds: 30 sec • Pike • Straddle • Couch 2 rounds: • 15 Jumping Jacks • 15 Air Squats • 10 Romanian Deadlifts 45/35 • 10 Barbell Thrusters 45/35 Strength


3 sets: • 3-Position Snatch (Hip, Knee, Floor) 3 sets: • 3-Position Clean (Hip, Knee, Floor) In teams of 2 4 Rounds For Time: * 50 Overhead Plate Lunges (45/ 25) * 400 Meter Weighted Run Each team of two will use a single plate to complete the workout, passing it back and forth between partners. If, at any time, the plate hits the ground, both partners will be assessed a five burpee penalty. Core 3 rounds: • 10 Lying Leg Raises • 10 T2B


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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 + @