• Mazen Nassar

WOD-10/8/19


Warm-up


• 400m run • 10 Sampson Lunges • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength


Snatch Spend 15 mins to find 3 rep max Conditioning 21-15-9  • Overhead Squats 115/75 • HSPU After each round:
• 200m Run Cool down Core 3 rounds: • 5 Dragonflies • 10 Evil Wheels 


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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 + @