• Mazen Nassar

WOD-9/27/19


• 400 m Row 2 rounds of:
• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 3 rounds of: • 10 Deadlifts 45/35 • 10 Push Ups • 10 Ring rows Strength
10-8-6-4-2 reps I : start at 60% of 1 RM • Dumbbell Bench Press • Bent over Dumbbell Row  Conditioning
10 min AMRAP:
10 Wall Ball Shots 20/14 10 Renegade rows 45/20 10 Dragonflies  


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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 + @