• Mazen Nassar

David Wang’s Birthday WOD-6/9/18


Happy Belated Birthday brother. Wishing you many more to come! You inspire us and are an awesome athlete! You are a great coach and good friend to all at the box. We appreciate you David!  

Warm-up


3 rounds:


• 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • Pike Stretch • Straddle Stretch • Goblet Squat Hold • Standing Toe Touch Hold Strength Back Squat • 8 reps at 65% of 1RM • 6 reps at 75% of 1RM • 4 reps at 85% of 1RM • 4 reps at 90% of 1RM Front Squat • 5 reps at 70% of 1RM • 4 reps at 80% of 1RM • 3 reps at 85% of 1RM • 3 reps at 90% of 1RM Conditioning For max reps: • Tabata Kettlebell Swings 53/35 • Tabata Toes to Bar • Tabata Sumo Deadlift High Pulls 75/55 • Tabata Push Press 75/55 Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas. 


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