• Mazen Nassar

WOD-1/31/20


Warm up: 2 rounds 15 plank to pike 10 scapular pull ups 10 ring rows 10 Push ups 10 Passthroughs Mobility: Tabata Hanging partner stretch Pec stretch Wrist stretch Gymnastics: 3 rounds Hollow hold Y hold 

Bench surprise! Conditioning: **"J.T." ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups


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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 + @