• Mazen Nassar

WOD4/3/18


Warm-up • 400 m Row • 20 PVC Passthroughs • 20 PVC Overhead Squats • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) 2 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Back Squat • 3 reps at 75% of 1RM • 3 reps at 85% of 1RM • 1 rep at 90% of 1RM • 1 rep at 95% of 1RM 10 min AMRAP 3 Muscle Ups 6 Turkish Get ups w/KB 53/35 12 straddle sit-ups 


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