• Mazen Nassar

WOD-7/24/18


Warm up 2 rounds: 10 passthroughs 5 ATW in each direction 10 ring rows 10 push-ups 10 high kicks Mobility 30 sec: Couch stretch Pigeon pose Pec stretch Strength Bench Press: 1 X 10 @ 50% 2 X 7 @ 70% 3 X 3 @ 80% 1 X 1 @ 90% Conditioning 21-15-9: Dips Wall ball shots 20/14 Med Ball Cleans 20/14 Core 3 rounds: 15 Hollow rocks 15 Abmat sit-ups w/Med Ball (20/14) 


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