Happy Birthday Nabeel WOD-10/22/19

Happy Birthday Nabeel. Very proud of you bud. Keep up the good work. 

Nabeel’s Birthday WOD 

Warm-up
3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats
2 rounds:
30 secs

• Couch 

• Pike


•  Straddle
•  Pec 

Strength
10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%.

Conditioning


4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand push ups 


Burn out:
Core
3 rounds:
• 10 Hollow Rocks W/Plate 25/15
• 10 Russian twists W/Plate 25/15