• Mazen Nassar

WOD-5/13/19


Warm-up
 2 rounds: • 10 Air Squats • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 Ring Rows • 5 Inch Worm Push-ups Strength


Bench Press • 3 sets of 5 reps at 75% of 1RM Weighted Dips • 3 sets of 5 reps at 75% of 1RM Conditioning


21-15-9 reps for time:


• Hang Power Clean 115/75 • Ring Dips • Pull-ups • Push-ups Burn out: Core


3 rounds: • 20 Back extensions • 10 T2B