• Mazen Nassar

Cara’s WOD-1/17/20

Happy Birthday Cara! Cara’s Birthday WOD Warm Up: Row 400 From front to back of the box Waiter carry 35/15 Sampson lunges Two rounds: 1 min Supine figure 4 Straddle Y stretch Gymnastics: 4 attempts for max reps of Strict HSPU Conditioning: For max reps at each station: Tabata Front Squats Rest 1 minute Tabata Burpees Rest 1 minute Tabata seated shoulder press Rest 1 minute Tabata Hollow rocks Rest 1 minute Tabata back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. press and squats Women: 55-lb. presses and squats 

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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 + @