• Mazen Nassar

WOD-4/2/19


Warm-up


• 400 m Run


• 10 Arm Circles CW


• 10 Arm Circles CCW


• 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