- Mazen Nassar
WOD-9/21/18
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 Hanging partner stretch
Strength
5-4-3-2-1 reps:
• Hang Power Snatches Start at 60% of 1 RM increasing weight.
Core
6 rounds:
• plank side to side
• Plank jacks Conditioning
30 Lunges 30 Pull Ups 30 Med Ball cleans 20/14 30 K2E 30 Burpees 30 Hollow rocks 30 Med ball push ups 20/14