• Mazen Nassar

WOD-3/4/19


Warm-up: 2 rounds: •20 straddle sit-ups • 20 Good Mornings • 20 Overhead Squats • Duck Walk From the front to back of the box 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon pose (R/L) Strength
 

Week 6 of 12 – Hatch Squat


Back Squat • 6 reps at 70% of 1RM • 6 reps at 80% of 1RM • 3 reps at 90% of 1RM • 2 reps at 95% of 1RM Front Squat • 5 reps at 65% of 1RM • 4 reps at 75% of 1RM • 4 reps at 80% of 1RM • 4 reps at 80% of 1RM WOD For time: 

3 rounds 20 Wall balls 20/14 5 Wall walks 10 Sots 75/55 


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