• Mazen Nassar

WOD-4/9/19


WARM-UP



• 15 Double Unders


• 5 Dive bomber push ups. • 10 Passthroughs

• 20 Shoulder Taps Mobility 1 Round: 30 secs


• Pec Strech


• Straddle


• Couch Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x1 @ 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 * no dropping for this WOD Cash out: 

3x10 DB Strict Press 3x12 DB Push Press 3x10 DB horizontal and lateral raise 3x10 Reverse DB Fly  


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Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 10 banded rows 2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch Strength 5x5 • Pendla