• Mazen Nassar

WOD-12/5/19


Warm-up 3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats 2 rounds:
   

• Couch Stretch


• Pike
•Straddle • Pec Stretch 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