• Mazen Nassar

WOD-7/9/19


Warm up Wod: 50 Singles 10 Push ups 5 Dive Bomber Push ups 10 Hollow Rocks 20 Shoulder Taps Banded Mobility: 15 Pass Throughs 10 OHS position Shoulder Shrugs 10 Overhead Squats 1 minute Each Side: Banded hip distraction -Stretch, Circles and Pulses Mobility: Pec stretch Straddle Strength: Bench Press 1x5 @ 60% 1RM 3x3 @ 70% 1RM 1x3 @80% 1RM 1x1 @ 90% 1RM 14.2 variation 12 Min AMRAP 2 Rounds of: 10 Overhead Squats 95/65 10 Chest to Bar Pull Ups 2 Rounds of: 12 Overhead Squats 95/65 12 Chest to Bar Pull Ups 2 Rounds of: 14 Overhead Squats 95/65 14 Chest to Bar Pull ups