• Mazen Nassar

WOD-3/27/18  Happy Birthday Mike Ramirez


  Mike Ramirez Birthday WOD Warm-up 2 rounds: • 10 Sampson Lunges • 10 Push Press 45/33 • 10 Plank to Pike 1 round: 1 min • Spiderman • Calf • Couch Strength: Push Press • 3 at 60% of 1RM • 5x5 at 80% of 1RM Conditioning 3 rounds for time: • 10 OHS 95/65 • 2 Rope Climbs • 10 shoulder to over head 95/65