• Mazen Nassar

WOD-10/2/18


Warm-up


• 300 m Row 3 rounds:


• 10 Air Squats


• 10 m High Knees


• 10 m Butt Kicks 2 rounds:


• 30 sec Pike Stretch


• 30 sec Straddle Stretch


• 30 sec Box Stretch(L/R) Strength
Deadlift 10 @50% 5 @65% 3x3 @ 80% 1 RM Core
Tabata Hanging Leg raise Hollow body crunch Conditioning



• 10 Deadlifts 225/155


• 3 Muscle Ups.

• 200 meter run * If attempting RX athlete must control the negative portion of the movement. No dropping.