• Mazen Nassar

Phil’s Birthday WOD-10/9/19


Happy Birthday Phil! Wishing you many more bud.  

Happy Birthday Phil !!! Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders 4x10 DB Strict Press Phil’s Birthday Team WOD 2 person team 100 Thrusters 95/55 100 Pull-ups 50 Burpee box jumps 24/20 ---------- Partition workload as necessary, only 1 athlete working at a time. 


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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 + @