• Mazen Nassar

WOD-11/18/19


Warm up 400 m run 10 Sampson stretches 10 burpees 10 PVC passthroughs 10 around the worlds 10 overhead squats 10 sec handstand hold 10 toes to bar Mobility 30 sec: Spider-Man lunge Y stretch  Strength Overhead squats: 2 X 5 @ 70% 3 X 3 @ 80% Back squats: 3 X 3 @ 80% Conditioning 10 min AMRAP: 6 Squat Snatches 95/75 10 hanging Leg raises 10 WBS 20/14 


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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 + @