• Mazen Nassar

WOD-8/27/18                      Happy Birthday Walter


Warm-up
• 300 m Row 3 rnds • Banded DL • 10 Air Squats 3 rounds:


• 30 sec Kick Stand • 30 secCouch  • 30 sec Spiderman 

Strength
 Back Squats • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 3 rep at 90% of 1RM Conditioning


4 rounds for time: • 10 Deadlifts 65% 1RM • 60 Double Unders Burn out: Core
4 rounds: • 30 Clams each side • 15 V-Ups