• Mazen Nassar

WOD-2/3/20


Warm-up


• Capp st loop  • 10 Sampson Lunges • 10 Arm Circles CW • 10 Wide grip tic toc • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength
Snatch Spend 15 mins to find 1 rep max. Conditioning 21-15-9 reps for time: • Overhead Squats 95/65 • Pull Ups Cool down Core 3 rounds: • 5 Dragonflies • 10 Evil Wheels 


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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 + @