• Mazen Nassar

WOD-2/14/18


Warm-up • 400 meter run 3 rounds: • 30 sec Tricep stretch • 30 sec Pigeon Pose • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch 3 rounds: • 3 Burpees • 5 Jumping Jacks • 7 Air Squats Strength Front Squat • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM Back Squat • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM Core 3 rounds: • 10 Evil wheels • 20 Hollow rocks Conditioning Annie 50-40-30-20-10 

Double Unders 

Sit ups  


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