• Mazen Nassar

Happy Birthday Kelly S!      WOD -11/4/19


Kelly it’s an honor and pleasure to have you as a member of our community. Wishing you many more healthy and happy years to come. 

Warm-up


3 rounds:
• 30 Double Unders
• 10 Air Squats 2 rounds:


•20 sec Pigeon Pose (L/R)


• 20 sec Couch Stretch (L/R) Week 11 of 12 – Hatch Squat


Back Squat • 5 reps at 60% of 1RM • 3 reps at 70% of 1RM • 2 reps at 80% of 1RM • 2 reps at 90% of 1RM • 1 rep at 95% of 1RM • 1 rep at 103% of 1RM Front Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 75% of 1RM 
 4 rounds for time:
• 

20 Over head squats 75/55
• 10 Burpees