• Mazen Nassar

Phil’s Birthday WOD


Happy Birthday Phil! 

Warmup • 800 m run 3 Rounds Not For Time: • 15  Plank Jacks • 15  Squats • 15 Spider man Push Ups Core Tabatta • :20 Hollow body hold • :20 V-ups Strength Clean •15 reps @40% of 1RM •10 reps @50% • 10 reps @60% * 1+ @ 80% Conditioning 10 Minute AMRAP: • Hang Clean 95/55 • Push Press • Front Rack Walking Lunge Reps: 1, 2, 3, 4, 5 + … Penalty: 5 bar facing burpees any time the barbell touches the ground.