• Mazen Nassar

WOD-10/3/18


Warm-up


• 300 m Row 3 rounds:


• 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions  • 10 Supine Scorpions Strength Strict Press • 5 at 40% of 1RM • 5 at 50% of 1RM • 5 at 60% of 1RM • 3x3 at 70% of 1 RM Core 3 rounds: • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Plank Forearm Right • 10 sec Rest • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Forearm Plank Left • 15 sec Rest Conditioning


20 min AMRAP: • 50 Walking Lunges • 40 Air Squats • 30 AbMat Sit-ups • 20 Kettlebell Swings 53/35 • 10 Push-up