• Mazen Nassar

WOD-9/14/18


Warm-up


• 300 m Row 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 PVC Overhead Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Squat Hold Strength

Shoulder Press 

• 5 reps at 65% • 3 reps at 75% • 1+ reps at 85% Core
3 rounds:


• 10 Hollow Rocks • 10 Evil Wheels Conditioning


21-15-9 reps • Power Cleans 135/95 • Handstand Push-ups • Toes-to-bar Cash out: 4x10 DB Strict Press 4x12 DB Row 3x10 DB horizontal and lateral raises  


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc