- Mazen Nassar
WOD-9/11/18
Warm-up
• 200 m sprint 2 rounds:
• 30 sec Banded Lat stretch
• 30 sec Pigeon Pose (L/R)
• 30 sec PVC Y stretch 2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 10 Ring rows • 10 Push ups
Strength
5x5
• Pendlay Row
• Bench Press
Start at 70% 1 RM. Increase weight to finish heavy
Conditioning
For time: 15 min AMRAP
• 30 Push Ups
• 30 V-ups
• 30 KBS 53/35
• 30 Sit-ups
• 10 Dips