• Mazen Nassar

WOD-9/5/18 Happy Birthday Josue


Warm up: Row 300 meters 20 scapular pull ups 20 Around the World 10 Dive bomber push-ups 20 Passthroughs 20 Squats 20 Wall circles Mobility: 30 sec Pec Standing straddle stretch Core: 4 rounds 10 windmills 10 L raises 10 V ups Strength: shoulder press 1x10 @ Bar 2x5 50% 3x5 65% 1x1 90% Conditioning 3RFT Run 400 m 21 KB swings 53/35 12 Push ups