• Mazen Nassar

WOD-4/10/19


Warm-up


• 200 m sprint 2 rounds:


• Pec


• Flagpole 


• PVC Y stretch 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats Strength


6x5 


• Pendlay Row


• Bench Press
 

Start at 70% 1 RM. Increase weight to finish heavy. 

Conditioning


For time: 

10 min AMRAP


• 8 Renegade Rows


• 10 Single arm DB Thrusters


• 10 Sit-ups


• Run Capp street loop.