- Mazen Nassar
WOD-5/21/19 Happy Birthday Steve!
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