• Mazen Nassar

WOD-2-14-20

Warm up:

20 jumping jacks

10 PVC passthroughs

10 ATW in each direction

20 PVC good mornings

10 hollow rocks

10 high kicks

20 shoulder taps

10 plank push ups

5 dive-bomber push ups

Mobility

30 sec:

Flagpole stretch

Spider-Man lunge

Pigeon pose

Core

Alternating Tabata:

Hollow body crunches

Hand stand holds

Strength

Strict Press:

2 X 5 @ 70%

2 X 3 @ 80%

2 X 1 @ 90%

12 min AMRAP (53#/35#)

2 Burpees

4 Power Snatches

6 OHS