• Mazen Nassar

WOD-4/9/18


Warm-up


2 rounds:


• 30 Single Unders


• 10 Squats

• 10  Sampson Lunges  2 rounds: 30 secs 


• Cossack lunge


• Straddle 


• Pigeon 

Strength
 

  Back Squat


• 5 reps at 60% 


• 5 reps at 70% 


• 2x3 reps at 80% 

Front Squat


• 5 reps at 65% 


• 5 reps at 70% 

• 5 reps at 75% 

Conditioning
  

10 min AMRAP :


• 10 Snatches 95/65


• 15 K2E


• 30 Double Unders