- Mazen Nassar
WOD-10/1/20
Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 push ups
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon pose (R/L)
Bench Press (Home Wod) floor press 5x Max Reps
• 10 reps at 50% of 1RM
• 10 reps at 60% of 1RM
• 10 reps at 70% of 1RM
• 3x2 @ 80% of 1 RM
WOD
For time: 3 rounds
20 Wall balls 20/14
10 Pull Ups (home wod) Horizontal and lateral DB raise
10 T2B (home wod) V-ups
10 Burpees
core burn out:
4X20
Hollow body crunch
Deadbugs