• Mazen Nassar

WOD-11/8/19


Warm-up


• 400 m Run 3 rounds: • 30 sec Pigeon Pose • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Deadlift • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Conditioning 10 min Alternating EMOM: • Even Min: Max Snatches 95/55 • Odd Min: Max Wall Balls 20/14 


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