07/17/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 minute Bike, Row, or Run

3 Rounds:

5 Kneeling jump up (start in a kneeling position, throw your arms back, extend the hips and land in the bottom of a squat. If comfortable, add a PVC.

5 PVC Pass Thrus

5 PVC Sotts Press

10 Plate overhead walking lunge

20 Plyo skier on 45lb plates

Weightlifting

Back Squat (4-3-2-1)

Metcon

Metcon (Time)

3 Rounds for time:

25 Box Jumps (24/20)

10 Squat Snatches (135/95)

Post-Workout

Metcon (No Measure)

Roll Calves

:90 sec-2 mins/side

50 Band Pull Aparts

50 Band Face Pulls

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