• Mazen Nassar

WOD-3/29/19


800 meter run Spider man lunge Duck walk Bear crawl Crab walk Sampson stretch 5 second pause at the bottom With PVC pipe 20 good morning 10 around the world (c/cc) 10 OHS Skill: Snatch RX: spend 12 mins finding one rep max Conditioning: 3 RFT 3 Bar Muscle ups 10 Power Snatch 95/65 20 Russian KBS 53/35 400 m run  


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800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows