• Mazen Nassar

WOD-1/29/20


WARM-UP



• 15 Pike Push Ups 


• 5 Dive bomber push ups. • 10 Passthroughs 

• 20 Shoulder Taps Mobility 1 Round: 30 secs


• Pigeon 


• Straddle 


• Couch Strength:

Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x1 @ 80 Core


3 rounds:


• 10 Hollow Rocks • 10 Dragonflies Conditioning


21-15-9 reps • DB Snatch 50/25 • T2B • Box Jumps 24/20 Cash out: 

3x12 DB Strict Press 3x15 DB Push Press 3x10 DB horizontal and lateral raise 3x10 Reverse DB Fl 


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