- Mazen Nassar
WOD-10/9/20 and 5pm Zoom class link.
Warm up 300 meter row
2 Rounds: 30 Sec
Samson Lunge Stretch
Runner Stretch
Calf stretch
2 Rounds
10 PVC Passthroughs
10 PVC SOTS
10 PVC OHS
Strength: Snatch Balance
1x5
2x3
3x1
-Not trying to find one rep max.
-Conceantrating on form and technique
-Goal is to find a working weight for you to complete strength while adding weight each set
WOD
400m Row (40 Sumo deadlift high pull row)
21 Reps Each
MB clean
Back Extension
400m Row
15 Reps Each
Knees to Elbows. (Hollowbody crunch)
Pull Ups. ( lateral raise over head)
400m Row
9 Reps Each
HSPU (pick pushups)
T2B (V-ups)
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