• Mazen Nassar

WOD-10/14/19


Warm ups 20 Jumping Jacks 15 V-ups 10 Burpees 10 jumping squats 10 Sampson Lunges Mobility:30 Pike Cossack lunge Strength


Week 8 of 12 – Hatch Squat


Back Squat • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 80% of 1RM Front Squat • 5 reps at 60% of 1RM • 3x5 reps at 65% of 1RM Conditioning 4 min AMRAP:


• 15 Toes to Bar • 10 Deadlifts 185/115 • 5 Squat Cleans 185/115 2 min Rest 4 min AMRAP: • 15 Toes to Bar • 10 Deadlifts 135/85 • 5 Squat Cleans 135/85 2 min Rest 4 min AMRAP:


• 15 Toes to Bar • 10 Deadlifts 95/65 • 5 Squat Cleans 95/65  


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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