• Mazen Nassar

WOD-4/8/19


• 200 m Row 2 rounds:
• 15 PVC Passthroughs • 15 PVC Good Mornings • 15 PVC Overhead Squats • 15 sec Squat Hold 2 rounds: 30 secs • Pigeon Pose • Spiderman Lunge Strength
Week 9 of 12 – Hatch Squat
Back Squat • 5 reps at 60% of 1RM • 3 reps at 70% of 1RM • 2 reps at 80% of 1RM • 2 reps at 90% of 1RM • 1 rep 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 85% of 1RM Conditioning 10 min AMRAP: • 2 Wall Balls 20/14 • 2 Burpees • 4 Wall Balls • 4 Burpees • 6 Wall Balls • 6 Burpees 


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc