• Mazen Nassar

WOD-9/25/19


WARM-UP 3 ROUNDS OF: • 10 Squats • 10 Sampson Lunges • 10 Passthroughs Mobility: 30 seconds • Pec stretch • Straddle Skill: Double Unders for 5 mins CORE 4 ROUNDS: • 30 SEC bird dog plank • 30 SEC Plank push-ups WOD 4 RFT 10 Sumo Deadlift High Pull Row 75/55 10 Alternating dumbbell snatches 45/20 10 Burpees  


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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 + @