• Mazen Nassar

WOD-6/8/18 Happy Birthday Chris Acosta


Chris Acosta’s BIRTHDAY WOD

Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 10 Stationary Inchworms x1 push up 20 Shoulder Taps 10 Sampson stretches with pass through Mobility: Banded pec Rig asst pigeon Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% WOD 18-15-12-9-6-3 Cal Row Thrusters (75/55) Lateral burpees