• Mazen Nassar

WOD-5/17/19


Warm-up 3 rounds:


• 7 Jumping Jacks


• 7 Inch worms


• 7 OHS Squats 2 rounds:


• 30 sec Pike Stretch


• 30 sec Straddle Stretch


• 30 sec Goblet Squat Hold 53/35 


• 30 sec Standing Toe Touch Hold

Strength/ Skill Over Head Squat


• 8 reps at 65% of 1RM


• 3x3 reps at 70% of 1RM Conditioning


For max reps:


• Tabata Kettlebell Swings 53/35


• Tabata Toes to Bar


• Tabata Snatch 75/55


• Tabata Clean 75/55 Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.