• Mazen Nassar

12/3/18


Warm up: 300 m row 30 walking lunges 30 squats Mobility: 30s Spider-Man lunge (r/l) Pike stretch Straddle stretch Lat stretch (r/l) Core: 3 rounds: 10 Toes to Bar 10 Star Crunches Strength: back squat 1X10@ 50% 1X5 @ 60% 1x2 @ 70% 1 @ 80% 1 @ 90% Test 1 RM

WOD:7 RFT 15 KBS 53/35 15 Power Cleans 95/65 15 Box Jumps 24”/20”