• Mazen Nassar

WOD-6/18/19


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 V-ups • 10 Dragonflies Conditioning


21-15-9 • Push Press 95/65 • Box Jumps 30/24 • Toes-to-bar Cash out: 

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


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