• Mazen Nassar


Warm Up: 3 min of jump rope 1st min: singles 2nd: alternate, cross cross etc. 3rd: double unders 30 seconds box stretch (Right) 30 seconds box lunge stretch (Right) 30 seconds box stretch (Left) 30 seconds box lunge stretch (Left) 10 tic tocs (hollow hold to arch hold on pull up bar) 10 scapular pull-ups 5 pull-ups 10 Russian KBS 10 American KBS 7 Goblet Squats 7 Dive Bomber Push-ups WOD: 7 Minute AMRAP each          2 Minute rest between each AMRAP “Small Cindy” 3 Pull ups 6 Push ups 9 Squats (Count all reps) “Give Good Grace” 400m Run AMRAP of GTOH 95/65 *No Dumping Bar* (only count GTOH reps) “Newly Single Jack” 30 Singles 20 Jumping Jacks 10 KBS 53/35 (Count all reps) Total reps = Score 

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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor