• Mazen Nassar

WOD-12/3/19


Warm up 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 sec handstand hold. 10 toes to bar Mobility 30 sec: Flagpole stretch Spider-Man lunge Kickstand stretch Strength Overhead squats: 2 X 5 @ 75% 2 X 2 @ 85% Back squats: 3 X 3 @ 70%

Conditioning 10 min AMRAP: 2 Turkish Get Ups (55/35) 10 OHS 55/35 5 Strict Pull ups 200 meter row 


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