• Mazen Nassar

WOD-4/17/19


Warm-up


• 400m Run 3 rounds:


• 10 Jumping Jacks • 10 Mountain Climbers


• 10 Push-ups 2 rounds:


• Passthroughs • Arm Circles Backwards/Forwards • Standing Toe Touch Foot on Box 

Strength
Bench Press • 5-3-1 reps, work up to 85% of 1RM Weighted Dips • 5-3-1 reps, work up to 85% of 1RM Core
3 rounds: • 1 min Hollow Hold (cumulative) • 10 Bridges 

Conditioning


For time:


• 50 Wall Balls 20/14 • 40 Box Jump Overs 24/20” • 30 Burpees • 20 Wall Balls • 10 Box Jump Overs  


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