• Mazen Nassar

Home WOD-3/23/20 Zoom class at 1

20 jumping jacks

10 PVC passthroughs

10 ATW in each direction

20 PVC good mornings

10 hollow rocks

10 high kicks

20 shoulder taps

10 plank push ups

5 dive-bomber push ups

use broom or band for passthroughs.

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings sub with goblet squat

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (sub as need with squats )

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air 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 + @