• Mazen Nassar

WOD-7/24/19


Warm-up


Capp st Loop. 2 rounds: • 10 PVC Passthroughs • 10 Leg Swings 2 rounds:


• 10 Wall Balls 20/14 • 10 Push-ups Strength


10-8-6-4-2 reps:


• Bench Press • Ring Rows w/ Feet Elevated Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible. Conditioning


For time: 21 Thrusters 95/65 21 Pull-ups 15 Thrusters 115/75 15 Chest-to-bar Pull-ups 9 Thrusters 135/85 9 Bar Muscle Ups