• Mazen Nassar

WOD-11/26/18


Warm-up 3 rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Mountain Climbers • 15 Squat Jumps 3 rounds: • 30 sec Spiderman Lunge Righti • 30 sec Spiderman Lunge Left • 1 min Goblet Squat Hold and pulsate 53/35 Strength Clean • 8 reps at 65% of 1RM • 5 reps  at 70% of 1RM • 3  reps at 80% of 1RM Conditioning For time: • 50 Wallballs 20/14 • 50 Chest-to-bar Pull-ups • 50 cleans 75/55 • 50 Push Presses 75/55 Post WOD reward! Core 3 rounds: • 20 AbMat Sit-ups w/med ball 20/14 • 10 Good Mornings 45/35