- 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
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