• Mazen Nassar

WOD-4/19/19


Warm Up: Row 400 From front to back of the box Waiter carry 35/15 Sampson lunges Two rounds: 1 min Supine figure 4 Straddle Y stretch Skill: Muscle Ups Conditioning: For max reps at each station: Tabata Front Squats Rest 1 minute Tabata Burpees Rest 1 minute Tabata seated shoulder press Rest 1 minute Tabata Hollow rocks Rest 1 minute Tabata back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. press and squats Women: 55-lb. presses and squats 


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