• Mazen Nassar

WOD-11/2/18


• 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 rep: start at 60% of 1 RM • Dumbbell Bench Press • Bent over Dumbbell Row 

 Conditioning


10 min AMRAP:


10 Wall Balls 20/14 10 Push Ups 20 sit ups