- Mazen Nassar
WOD-10/11/19
Warm-up 2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs 2 rounds:
• Pec Stretch
• Pigeon Pose
• Pike Stretch
• Straddle Stretch Strength
Bench Press + Bent over Row
• 2x10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight. Conditioning
5 rounds for time:
• 5 Cleans 95/65
• 5 Muscle Ups
• 6 Pistols Burn out: Core
3 rounds:
•10 Hollow rocks
• 10 K2E