• Mazen Nassar

12/28/2017 WOD


Warm-up • 300 m Row 3 rounds: • 10 Walking Lunges • 10 Air Squats • 10 Mountain Climbers 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Around the World /side • 10 PVC Good Mornings Strength Back Squat • 3 reps at 65% of 1RM • 3 reps at 75% of 1RM • 3+ reps at 85% of 1RM Front squat • 3 reps at 65% of 1RM • 3 reps at 75% of 1RM • 3+ reps at 85% of 1RM Conditioning For time: • 800 m Run • 60 Goblet Lunges 53/35 • 40 Burpees • 60 Goblet Lunges 53/35 • 800 m Run 


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