• Mazen Nassar

WOD-8/17/18


Warm-up


2 rounds:
 

 • Toy Soldiers 


• Butt Kicks


• Side Shuffle 


• 10 Star Stretches


• 10 Pass Throughs 3 rounds:
 

• PVC Y 


•kick stand 


• Couch


• Pec Strength


10-8-6-4-2 reps:


• Bench Press


• Deadlift Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible. Conditioning


3 rounds for time:


• 30 pull-ups


• 30 HR Push-ups


• 20. V-Ups 


• 20 Wall Balls 20/14 400 meter run Burn out Core
3 rounds:
• 10 GHD Sit-ups
• 20 Side plank rises