• Mazen Nassar

WOD-10/1/19


Warm Up: 3 min of jump rope 1st min: singles 2nd: alternate, cross cross etc. 3rd: double unders 30 seconds box stretch (Right) 30 seconds box lunge stretch (Right) 30 seconds box stretch (Left) 30 seconds box lunge stretch (Left) 10 tic tocs (hollow hold to arch hold on pull up bar) 10 scapular pull-ups 5 pull-ups 10 Russian KBS 10 American KBS 7 Goblet Squats 7 Dive Bomber Push-ups WOD: 7 Minute AMRAP each          2 Minute rest between each AMRAP “Small Cindy” 3 Pull ups 6 Push ups 9 Squats (Count all reps) “Give Good Grace” 400m Run AMRAP of GTOH 95/65 *No Dumping Bar* (only count GTOH reps) “Newly Single Jack” 30 Singles 20 Jumping Jacks 10 KBS 53/35 (Count all reps) Total reps = Score 


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