• Mazen Nassar

WOD-1/27/20


Row 150m 10 pass throughs 10 ATW Row 150m 7 Burpees 7 PVC OHS 10 ankle rolls each ankle 5 stationary inchworm x 2 push ups 10 wrist push-ups (mod: knuckle push-ups) 10 jumping lunges 20 hollow rocks 30 secs each Banded hip distraction L/R Pec stretch L/R Pigeon pose Couch stretch L/R Coaches choice 1-2 min Wrist mobility For time: OHS (95/65) 21-18-15-12-9-6 Push-ups 6-9-12-15-18-21 MB Russian Twists 21-18-15-12-9-6 (20/14) (Right/Left=1 Rep) After each round run 150m (corner of 22nd and back) Core burnout: 3 Rnds 15 GHD sit-ups OR PVC sit-ups 20 bicycle kicks 30 flutter kicks