• Mazen Nassar

WOD-10/29/20 Happy Belated Birthday to our Jindra Vackar!

Warm-up

2 rounds:

• 10 Air Squats

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• Spiderman pushups.

• 5 Inch Worm 2 Push-ups

Strength Bench Press

• 3 sets of 5 reps at 75% of 1RM

1+ @ 80%

Jindra Vackar, This is you Belated Birthday WOD

Conditioning 21-15-9 reps for time: • Hang Power Clean 135/65

• Ring Dips

• Pull-ups

Push-ups

Burn out:

Core 3 rounds:

• 20 Back extensions

• 10 T2B

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

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