• Mazen Nassar

WOD-3/7/18


WARM-UP 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Banded pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENGTH BENCH PRESS • 2X10 REPS AT 60% OF 1RM • 2X5 REPS AT 70% OF 1RM • 2 REPS AT 80% OF 1RM CORE 4 ROUNDS: • 30 SEC bird dog plank • 30 SEC Plank push-ups WOD 3 RFT 800 meter Run 21 KBS 53/35 12 Med Ball Cleans 20/14