- 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