• Mazen Nassar

WOD-12/11/18


3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Pass Throughs 10 Pass Throughs with a shrug 10 Around the World

30 secs 

Shoulder stretch 

Kickstand  2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Hold 10 Seconds Rest Strength: Push Press 6x3 @80% 1RM WOD: 4 RFT 400m Run 12 Thrusters 75/55 21 Box Jumps 24”/20” 12 Hollow Rocks 


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