• Mazen Nassar

Home wod 7/22/20 zoom link for 5pm class. 6:30 outdoor wod at Delores meet near the tennis courts.

Warm-up

• 1 min Jump rope

• 10 Dive Bomer push ups

• 20 Passthroughs

• 20 Good Mornings

• 20 Overhead Squats

1 Round: 1 min

• kickstand

• couch

Strength: Shoulders

4x10 DB Strict Press

WOD

21-15-9

Thrusters

Pike-ups

Hollow rocks



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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 + @