• Mazen Nassar

Allyson’s Birthday                 WOD-9/18/19


Happy Birthday Allyson! Warm-up
• 300 m Row 3 rounds:
• 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) Strength Strict Press • 5 at 40% of 1RM • 5 at 50% of 1RM • 5 at 60% of 1RM • 3x3 at 70% of 1 RM Core 3 rounds: • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Plank Forearm Right • 10 sec Rest • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Forearm Plank Left • 15 sec Rest Conditioning
15 min AMRAP: • 50 Double unders • 40 Single arm Push Press 45/20 • 30 Mountain Climbers • 20 KB High Pull 26/35 


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