• Mazen Nassar

WOD-1/15/19


Warm-up


• 400 m Run 2 rounds: • 30 sec Pigeon Pose • 30 sec Spiderman Lunge 3 rounds: • 10 alt single leg Star • 10 Good Mornings • 10 Barbell squats 45/35 Strength

Back Squat • 8 reps at 60% of 1RM • 8 reps at 65% of 1RM • 6 reps at 70% of 1RM • 6 reps at 75% of 1RM Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 80% of 1RM Core


3 rounds:


• 5. Dragonflies • 10 Straddle Sit-ups Conditioning 10 min E2MOM: • 20 Kettlebell Swings 53/35 • Max Wall Balls 20/14 Every 2 min, perform 20 kettlebell swings followed by max wall ball shots. Score is total number of wall balls. 


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