- Mazen Nassar
WOD-9/28/20 and 5pm Zoom link.
Warm-up
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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