• Mazen Nassar

WOD-4/10/18


Warm-up


• 200 m sprint 2 rounds:


• 30 sec Pec Stretch  (L/R)


• 30 sec Pigeon Pose (L/R)


• 30 sec PVC Y stretch 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats

Strength 


5x5


• Bent-over Barbell Row

Start at 70% 1 RM. Increase weight to finish heavy

Conditioning. 


For time: 

3 RNDS


• 30 Push Ups


• 30 V-ups


• 30 KBS 53/35


• 30 Sit-ups