• Mazen Nassar

WOD-9/30/19


Warm-up: 2 rounds: •20 straddle sit-ups • 20 Good Mornings • 20 Overhead Squats 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon pose (R/L) Strength 
Week 6 of 12 – Hatch Squat


Back Squat • 6 reps at 70% of 1RM • 6 reps at 80% of 1RM • 3 reps at 90% of 1RM • 2 reps at 95% of 1RM Front Squat • 5 reps at 65% of 1RM • 4 reps at 75% of 1RM • 4 reps at 80% of 1RM • 4 reps at 80% of 1RM WOD For time: 3 rounds 20 Med Ball Cleans 20/14 10 OHS 75/55 5 Muscle Ups 200 m Run