• Mazen Nassar

WOD-2/5/18


Warm-up


• 300 m Row 3 rounds: • 10 Sampson Lunges  • 10 Curtsy squats 3 rounds:

• 30 sec Kick Stand • 30 sec Rig asst pigeon • 30 sec Squat hold 

Strength


Back Squats • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 1 + reps at 90% of 1RM Conditioning


4 rounds for time: • 10 Snatches 75/45 • 10 HSPU

• 10 muscle ups Burn out: 

Core


4 rounds: • 30 Clams each side • 15 V-Ups