• Mazen Nassar

WOD-8/23/19


Warm-up


• 200 meter run 12-10-8 reps:


• Mountain Climbers • Air Squats 1 round:
• 20 sec Pec Stretch • 20 sec Y stretch • 20 sec Side Lunge Stretch Strength Snatch Find 3 rep max Conditioning Bear Attack!


5 rounds for time: • 7 Bear Complex Reps 95/65 • 5 Pull-ups • 3 Chest-to-bar Pull-ups • 1 Bar Muscle Up 1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press Scaled option: 

for anyone who is not doing RX.


5 rounds for time: • 7 Bear Complex Reps 55/35 • 9 Supine Barbell Rows • 3 Dips on Boxes