• Mazen Nassar

WOD-7/26/19


• 400 m Row 2 rounds of:


• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 2 rounds of: • 10 Good Mornings 45/35 •10 Back Squats •10 Front Squats Back Squat • 10 reps at 50% of 1RM • 8 reps at 55% of 1RM • 6 reps at 60% of 1RM • 6 reps at 65% of 1RM • 6 reps at 70% of 1RM Front Squat • 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

 Conditioning


10 min AMRAP:


10 Box Jumps 24/20” 10 KBS 53/35 20 Double unders  


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Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @