• Mazen Nassar

Happy Birthday Nabeel WOD-10/22/19


Happy Birthday Nabeel. Very proud of you bud. Keep up the good work. 

Nabeel’s Birthday WOD 

Warm-up 3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats 2 rounds:
30 secs

• Couch 

• Pike


•  Straddle •  Pec  Strength
10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%. Conditioning


4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand push ups 
 Burn out: Core
3 rounds:
• 10 Hollow Rocks W/Plate 25/15
• 10 Russian twists W/Plate 25/15 


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Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @