• Mazen Nassar

WOD-4/17/18


Warm-up


• 300 m Row 2 rounds:


• 10 curtsy squats


• 10 Squats •  5 Dive bomber pushups.  1 round:


• Couch Stretch 


• Wall circles


• Straddle Stretch Strength


Strict Press


• 2x3 at 65%


• 2x3 at 75%


• 3+ reps at 80%

Accessory
12-10-8-6 reps:


• Dumbbell strict Press


• banded pull parts

Conditioning
21-15-9 Hand Stand Push Ups Box Jumps 30/24 


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