• Mazen Nassar

WOD-12/27/19


Warm up: 20 jumping jacks 10 burpees 5 SDHP (35/26) 20 kettle bell swings (35/26) 10 goblet squats (35/26) 5 wall walks Mobility: 30 seconds Spiderman lunge (R/L) Pigeon pose (R/L) Straddle stretch Couch stretch (R/L) Strength: Back Squat 1 X 10 @ 50% 2 X 3 @ 70% 2 X 2 @ 80% Conditioning: Fight Gone Bad *3 rounds - one minute at each station without a break b/w stations - one minute break b/w rounds Wall Balls (20/14) SDHP (75/55) Box Jumps (20") Push Press (75/55) Row Score = total reps/calories(row) 


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