• Mazen Nassar

WOD-8/14/19


Warm-up 1 round:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats 2 rounds:


• 30 sec Couch Stretch 


• 30 sec Pike


• 30 sec Straddle • 30 sec Pec Stretch Strength


10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk


Start 50% to finish as heavy no higher then 80% Conditioning


4 rounds for max reps:


• 1 min Shoulder to over head 115/85


• 1 min Sit-ups


• 1 min Row for calories


• 1 min Rest

Burn out: Core
3 rounds:
• 10 Sit ups W/Plate 25/15
• 10 Russian twists W/Plate 25/15 


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