• Mazen Nassar

Home WOD 6/15/20 zoom link! Happy Anniversary Jeff!

4 Rounds

10 Pass Throughs

5 Around the World (CW & CCW)

10 Overhead Squats

2 Rounds (30 seconds each)

Spiderman Lunge Right

Spiderman Lunge Left

Couch Stretch Right

Couch Stretch Left

Wod Warm up:

Empty Bar Front Squat x10

Empty Bar Push Press x10

WOD

Alternate Between:

30-20-10 Thrusters

10-20-30 MB Russian Twists 20/14 (R/L = 1 rep)



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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 + @