- 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.