• Mazen Nassar

WOD-3/12/21

Warm-up

3 rounds: • 20 ATW (10 in each direction ) • 10 close grip over head Squats

2 rounds: • 30 sec Couch Stretch Left • 30 sec Pike • 30 sec Straddle

• 30 sec Pec Stretch

Strength 10 min E2MOM: • 1 Strict Press + 2 Pus Press + 1 Push Jerk Increase weight to finish at 80%

Conditioning 4 rounds for max reps: • 1 min Shoulder to over head 115/75 • 1 min Box Jumps 24/20 • 1 min Deadlifts 115/75 • 1 min Rest

Burn out:

Core 3 rounds: • 10 Sit ups W/Plate 25/15 • 10 Russian twists W/Plate 25/15

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