• Mazen Nassar

12/17/18 Rodrigo’s Birthday  WOD


Happy Birthday Rodrigo! Wishing you many more years. May the be full of joy and good health. Warm-up


2 rounds:


• Toy Soldiers


• Butt Kicks
• Side Shuffle


• 10 Star Stretches


• 10 Pass-throughs 1 round:1 min


• PVC Y 


•kick stand 


• Couch


• Pec Strength
10-8-6-4-2 reps:
• Deadlift Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible. Conditioning Rodrigos Birthday WOD


2 rounds for time:


• 22 Pull-ups 
• 22 Hollow rocks 
• 22 Burpees 
• 22 Goblet Squats 
• 22 KBS 53/35 Burn out Core
3 rounds:
• 10 Dragonflies 


• 20 Sit-up to Pike