• Mazen Nassar

WOD-10/26/18


Warm-up


• 200 m run 2 rounds:


• 30 sec Pec Stretch w/ band (L/R)


• 30 sec Pigeon Pose (L/R)


• 30 sec Spiderman (L/R) 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats Strength 
10 min EMOM:


• 3 Bent-over Barbell Row


• 3 Bench Press


Start at 70% 1 RM. Increase weight to finish heavy Conditioning
  

For time:


• 30 Overhead Squats 75/55


• 30 Chest-to-bar Pull-ups


• 30 Front Rack Lunges 75/55


• 30 Sit-ups


• 30 Push Press 75/55
• 30 Back Extensions


• 30 Sumo Deadlift High Pull 75/55 


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