• Mazen Nassar

WOD-10/5/18


Warm-up
4 rounds:


• 25 Double Unders


• 5 Dumbbell Thrusters 20/10 1 round:


• 30 sec Goblet Squat Hold


• 30 sec Pigeon 


• 30 sec Goblet Squat Hold


• 30 sec Couch 

Skill: Clean Burgner warm up Core


4 rounds:


• 30 sec Hollow Body Hold


• 15 sec Rest


• 30 sec Handstand Hold


• 15 sec Rest Conditioning


3 rounds for max reps:


• 90 sec Row calories


• 30 sec Rest
             

• 90 sec Wall Balls 20/14

• 30 sec Rest


• 90 sec Med ball cleans 20/14