• Mazen Nassar

WOD-4/3/19


8 min warm up and mobility 30 seconds each: Jumping jacks Butt kicks Air squats Burpees Samson lunge L Samson lunge R Chin-ups Medball cleans Arm circles Ankle rolls Singles Pike Pigeon L Pigeon R Couch stretch L Couch stretch R Strength: Push Press 1x5 @ 60% of 1 RM 3x3 @ 70% of 1 RM 2x1 @ 80% of 1 RM 25-20-15-10-5 Wall ball shots Double Unders Knees to Elbows KBS 53/35