• Mazen Nassar

WOD-1/3/20


Warm up: Run around Capp st 10 Overhead Squats 10 Jumping Lunges 10 Good Mornings 10 Sampson Stretch Core: Tabata Bird dog plank Mountain climbers Hypertrophy: Deadlifts 5x10 60% 15 min AMRAP 10 Goblet Step Ups 53/35 10 Wall Balls 20/14 15 KBS 53/35 


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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 + @