• Mazen Nassar

WOD-10/10/18


• 400 m Row 2 rounds of:
• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 3 rounds of: • 10 Deadlifts 45/35 • 10 Push Ups • 10 Ring rows Strength
10-8-6-4-2 reps: start at 60% of 1 RM • Dumbbell Bench Press • Bent over Dumbbell Row  Conditioning CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 135/95 • 6 HSPU + 3 Cleans • 9 HSPU + 3 Cleans • 12 HSPU + 6 Cleans • 15 HSPU + 6 Cleans • 18 HSPU + 6 Cleans • 21 HSPU + 9 Cleans … continue pattern until time is up.