• Mazen Nassar

WOD-10/1/18


Warm up: 300 m row 30 walking lunges 30 squats Mobility: 30s Spider lunge (r/l) Pike stretch Straddle stretch Core: 3 rounds: 10 Toes to Bar 10 Star Crunches Strength: back squat 1X10@ 50% 1X5 @ 60% 1x2 @ 70% 1 @ 80% 1 @ 90% Test 1 RM WOD: “Fran” 21-15-9 Thrusters 95/75 Pull ups