• Mazen Nassar

WOD-1/8/20


Warmup:

16 lunges 16 grasshoppers 14 Pike Push ups  12 wall circles (6 each side) 11 good mornings  10 inchworms with 1 push-up 10 Passthroughs  Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x2 @ 80 2x1 @ 90 Core
 3 rounds:


• 10 Leg levers • 10 Dragonflies Conditioning


21-15-9 reps • Ring Dips • KB Snatch 53/35 • Box Jump Over 24/20 Cash out:

4x10 DB Strict Press 4x10 DB Row 3x10 DB horizontal and lateral raise