- Mazen Nassar
WOD-12/4/18 Naomi’s Birthday WOD
Happy Belated Birthday Naomi. Honored to clebrate you!!! To many more healthy and happy years.
Warm-up
• 10 Arm Circle
• 10 Arm Hugs
• 10 Alternating Arm Swings 2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats Strength
4 sets: • 9 Bench Press 4 sets: • Max pull ups Increase weight to finish heavy. Conditioning 6 rounds for max reps:
• 30 sec Pull-ups • 10 sec Rest • 30 sec Push-ups • 10 sec Rest • 30 sec AbMat Sit-ups • 10 sec Rest • 30 sec Walking Lunges • 10 sec Rest