Mobility

Mahmoud Inventor of the Butterfly Knee 2 Chest

Mahmoud Inventor of the Butterfly Knee 2 Chest

T Spine Mash
Lat Mash
Banded Hip Distraction

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press
X3

The Wahmoud (AMRAP - Rounds and Reps)

Partner Wod

min 0-8
Run 400m
then
Amrap
10 Pull ups
10 Pistol Squats ***20 Air Squats
Rest 2min

Min 10-18
Run 200m
then
Amrap
8 Front Squats 115/75
8 Box Jumps 24/20
Rest 2min

Min 20-26
6 T2B
6 Clean + Jerks 135/95
2min Rest

Min 28-30
Max Distance Hs walk or Hs Hold against Wall

***AMRAPs are Alternating Rounds

Posted
AuthorDan Shrum