• Mazen Nassar

WOD-10/23/19


Warm-up


• 100 Singles  • 20 Ring Rows  • 20 Back Extension  


• 10 Passthroughs  • 10 Romain straight leg 45/35

Core
 21-15-9 reps: • Lying Leg Raises • Good Mornings 65/45

Strength Bent Over Row 10-7-5-3-1 reps, work up to AHAP The 3x10 reps at 65-70% of that number! Conditioning 

10 min AMRAP: • 20 Sit-ups • 10 Push ups • 5 Strict Pull ups