• Mazen Nassar

WOD-9/24/18 Jordan’s Birthday WOD


Wishing you many more healthy years to come you man. It’s an honor to work with you. 

Warm-up
 • 400 m run Mobility • 40 sec Y stretch • 20 sec Pigeon Pose • 20 sec Spiderman Lunge 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength 
6 sets: • 3 Front Squats + 6 Back Squats Weight: 90% of 1RM Front Squat Conditioning
3 min AMRAP: • 20 Box Jump Overs 24/20” • Max Power Snatches 75/35 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 95/55 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 115/75 1 min Rest 3 min AMRAP:
• 20 Box Jump Overs 24/20” • Max Power Snatches 135/95 


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