• Mazen Nassar

WOD-3/6/18


Warm-up / Mobility


• 400 m Run 2 rounds:


• 60 sec Thoracic spine stretch


• 30 sec Pigeon Pose


• 30 sec Spiderman Lunge 2 rounds:


• 10 Good Mornings 


• 10 Overhead squats Strength


8 min EMOM: Strict Press


• 70% Strict Press Then 4 min EMOM: Jerk • 70% Strict Press Core
 

 6 rounds: 20 secs per round.

Ten sec transition 


• Strict T2B


• Star Crunches 


Conditioning


Every 2 min for 16 min:


• 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 75/55 Scaled version • 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 45/33