• Mazen Nassar

WOD-5/15/18


Mobility: 1 min Pigeon pose Squat hold Supine scorpion Warm up: 2 rounds 10 Wall Facing squats 10 Leg swings side to side 40 clams per side  10 Hollow rocks Strength Back Squat 65% x 5 75% x 5 85% x 5 *Base percentages off 3RM. Complete sets on a 90 second clock. Front Squat 40% (of 3RM Back Squat) x 10 x 5 *Complete sets on a 2 minute clock. -Conditioning- For time: Run 200 meters 30 Front Rack Lunge 135/95 Run 200 meters *Time cap: 7 minutes