• Mazen Nassar

WOD-1/30/19


Warmup: With band 10 passthroughs 10 pull-aparts 16 lunges 16 grasshoppers 14 leg swings (7 each side) 13 burpees 12 windshield wipers on wall (6 each side) 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 75 2x2 @ 80 2x1 @ 90 Core
  3 rounds:


• 10 Hollow Rocks • 10 Dragonflies Conditioning


21-15-9 reps • Power Cleans 135/95 • Handstand Push-ups • Toes-to-bar Cash out: 

4x10 DB Strict Press 4x12 DB Row 3x10 DB horizontal and lateral raise