• Mazen Nassar

WOD-4/7/18


Warm Up: 3 rounds:
 

5 Dive bomber push ups 10 Air Squats 10 Sampson Stretches 3 rounds:


• 30 sec Couch Stretch 


• 30 sec Spiderman Lunge Strength   
Back Squat


• 8 reps at 60% of 1RM


• 8 reps at 65% of 1RM


• 6 reps at 75% of 1RM


• 6 reps at 85% of 1RM Front Squat


• 5 reps at 55% 


• 5 reps at 65% of 1RM


• 5 reps at 70% of 1RM


• 5 reps at 85% of 1RM

Conditioning
 10 min AMRAP:


• 31 Pull-ups
• 31 Front Squats 75/55

•  
31 Toes to Bar
• 31 Push Presses 75/55


• 31 Burpees