• Mazen Nassar

Wod-9/10/19


Warm-up
• 200 Single Unders 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Goblet Squat Hold 53/35 • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold 53/35 3 rounds:
• 10 Mountain Climbers • 10 Air Squats Strength Bench Press • 5-3-1 reps, work up to 95% of 1RM Weighted Dips • 5-3-1 reps, work up to 95% of 1RM Core
21-15-9 reps: • Scorpions • Weighted Sit Ups • Clams Conditioning 8 min AMRAP: • 10 Wall Balls • 5 HSPU • 5 Burpees  


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