• Mazen Nassar

WOD-9/25/18


Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 10 Stationary Inchworms x2 push ups 20 Shoulder Taps 2 Rounds: 30 Seconds each Banded Pec stretch Banded thoracic stretch Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% Conditioning: 4 RFT 5 Toes to Bar 10 Pull ups 10 Prisoner Lunges 53/35 15 Push Ups 20 Super woman Holds 


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