• Mazen Nassar

WoD-11/13/20 and 5 pm zoom.

3 rounds: • 10 Star Stretches • 10 Mountain Climbers • 10 Squats

1 round 30 seconds • Couch Stretch • Pigeon Pose

  • Straddle

Strength

Deadlift • 10 Reps at 50% • 5 reps @ 60% of 1RM • 3 @ 70% 1RM

  • 1 @ 80% 1 RM

  • 1 @ 90 % 1 RM

  • Test

Core 4 rounds: • 10 Hollow Rocks • 10 Dragon Flys

Conditioning 3 RFT • 3 Clusters 1= squat clean into thruster • 10 Alternating single straight leg deadlift * • 10 Alternating Bulgarian split squat *

* for Zoom indicates 45/20 Dumbbell

In Box classes will use barbells. 95/55

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WOD- 11/24/20 and Zoom link

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 Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20