• Mazen Nassar

WOD-4/29/19


Warm-up


• Tabata I, T, Y, M 3 rounds

:
• 7 Star Stretches 


• 7 Burpees 


• 7 Squats 3 rounds: 20 seconds 


• Couch Stretch


• Figure 4 Strength
 Week 12 of 12 – Hatch Squat


Back Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 75% of 1RM Front Squat • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM Core
 2 rounds:


• 10 Sit-Ups 


• 10 Dragonfly Conditioning


4 round for time:


• 10 Alternating single straight leg deadlift *


• 10 Single Arm KB Thrusters * • 10 Alternating Bulgarian split squat * * indicates 53/35 Kettlebell  


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