• Mazen Nassar

WOD-1/18/19


Warm-up


• 200 m Run 2 rounds: • 30 sec Handstand Hold • 30 sec Squat Hold • 30 sec Couch Stretch • 30 sec Spiderman Lunge Strength


Clean & Jerk • 5 reps at 50% • 3 reps at 65% • 1+ reps at 75% of 1RM Core


5 min EMOM:


• 5 Evil Wheels • 20 Flutter Kicks Conditioning 12-10-8-6-4-2 reps for time: • Shoulder-to-Overhead 95/65 • Bar-Facing Burpees