• 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