• Mazen Nassar

WOD-1/15/20


Warm-up


2 rounds:


• 30 sec box stretch (L/R)

• 30 sec Couch Stretch (L/R) 2 rounds:


• 15 Jumping Jacks


• 15 Air Squats


• 10 Romanian Deadlifts 45/35


• 10 Barbell Thrusters 45/35 • 10 alternating Star stretch Strength. Deadlift 
6x3 Weight: 80% of Deadlifts 

Conditioning


3 rounds for time:


• 25 Russian KBS 53/35


• 25 Med Ball Clean 20/14


• 200 m Run 


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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 + @