• Mazen Nassar

WOD-12/5/19


Warm-up 3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats 2 rounds:
   

• Couch Stretch


• Pike
•Straddle • Pec Stretch Strength
  10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%. 

Conditioning
    4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand push ups 
 Burn out: Core
3 rounds:


• 10 Hollow Rocks W/Plate 25/15
• 10 Russian twists W/Plate 25/15 


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WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/