• Mazen Nassar

WOD-4/24/19


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 Test day! Core


3 rounds:


• 10 Star crunches • 10 Dragonflies Conditioning


21-15-9 reps • Push Press 95/65 • Sumo deadlift High pull • Toes-to-bar Cash out: 

3x15 DB Strict Press 3x 15 DB Push Press 3x 8 DB horizontal and lateral raise 3x 15Reverse DB Fly  


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