• Mazen Nassar

WOD-9/12/18


Warm-up
• 300 m Row 3 rounds: • 30 sec Pigeon Pose • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats

Core: 4X30 secs

Bridge

Hollow Hold

Strength

Deadlift • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Conditioning 10 min Alternating EMOM: • Even Min: Max Snatches 95/55 • Odd Min: Max Wall Balls 20/14 


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