• Mazen Nassar

WOD-3/25/19


Warm-up


2 rounds:


• 30 Single Unders


• 10 Wall facing squats 2 rounds: 30 secs


• Cossack lunge


• Straddle 


• Pigeon Strength
    

Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM Back Squat • 4 reps at 70% of 1RM • 4 reps at 75% of 1RM • 4 reps at 80% of 1RM • 4 reps at 85% of 1RM Conditioning 10 min AMRAP • 10 KBS 53/35


• 15 Med Ball Cleans 20/14


• 20 Hollow Rocks 


• 30 Double Unders