• Mazen Nassar

WOD-9/23/19


Warm-up 400 Meter run 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats • Duck Walk From the front to back of the box 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Rig assisted figure 4 Strength
Week 

5 of 12 – Hatch Squat


Back Squat • 8 reps at 65% of 1RM • 6 reps at 75% of 1RM • 4 reps at 85% of 1RM • 4 reps at 90% of 1RM Front Squat • 5 reps at 70% of 1RM • 4 reps at 80% of 1RM • 3 reps at 85% of 1RM • 3 reps at 90% of 1RM WOD For time: • 400 m Run Then 3 rounds: • 10 Box Jumps 30/24” • 10 Pull Ups Then • 400 m Run 


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