• Mazen Nassar

WOD-5/2/18


Warm-up



• 10 PVC Around the World CW


• 10 PVC Around the World CCW


• 10 PVC Passthroughs 2 rounds:


• 10 Band Triceps Pushdowns


• 10 Push-ups

Strength
  Bench Press


• 10 reps at 40% of 1RM
• 10 reps at 50% of 1RM
• 10 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM


• 5 reps at 50% of 1RM


• 5 reps at 60% of 1RM

Try to go as heavy as you can theee attempts   Accessory
  5 rounds:


• 20 sec Barbell Curl


• 10 sec Rest


• 20 sec Bench Dips


• 10 sec Rest

Conditioning
  10 min E2MOM:


• 20 Double unders 


• Max Bar Muscle-ups

Every 2 min, perform 20 DU then max bar muscle ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of bar muscle ups.