• Mazen Nassar

WOD-4/15/19


6 Minute Warm Up: 30 seconds each Jumping Jacks High Knees Butt Kickers Burpees Star Touches Squats Stationary Inchworms x1 Push up Sumo Squats Downward Dog Calf stretch Shoulder Taps V-Ups Leg Levers Mobility: 30 seconds Pigeon Couch Stretch Pike Stretch Straddle Stretch

Strength
: Week 10 of 12 – Hatch Squat


Back Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM Conditioning
  

15 min AMRAP 


• 30 Floor Press 95/65


• 30 Chest-to-bar Pull-up

• 30 Bent over row 95/65


• 30 Sit-ups


• 30 Push Press 95/65


• 30 Back Extensions


•30 Sumo Deadlift 95/65


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