• Mazen Nassar

WOD-11/18/20

WARM-UP

3 ROUNDS OF:

• 10 SQUATS

• 5 HAND-RELEASE PUSH-UPS

Mobility

2 Rounds

• 20 Passthroughs

• 10 around the world clockwise and 10 counter clockwise.

STRENGTH

BENCH PRESS

• 1x10 50%

• 4x10 60%

Super set with Dips

3x10

CORE

4 ROUNDS:

• 30 SEC HOLLOW BODY HOLD

• 30 SEC LEG LEVERS

8 min AMRAP

10 Clapping Push Ups

5 Power Cleans 135/85

3 HSPU

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