• Mazen Nassar

WOD-3/30/18


Warm-up


• 400 m Run • 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up) 2 rounds
• 30 sec Pigeon Pose (L/R)


• 30 sec Pec Stretch w/ Band (L/R) Strength
5-4-3-2-1 reps:


• Hang Power Snatches Start at 80% of 1 RM increasing weight. Last set of 1 rep @90% 1 RM Conditioning


21-15-9 reps for time:


• DB/KB power Snatches Left Arm 53/35


• DB/KB power Snatches Right Arm 53/35


• Hollow  Rocks RX is with a kettle bell Core burn out: 
• AbMat Situps
• Plank on Elbows