07/18/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Partner Warm Up

3 Rounds:

Partner A runs 200m

Partner B: 3 Kip Swings, 6 Med ball Slams, 9 Air squats.

Alternate rounds

Weightlifting

Push Press (5-5-5)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post-Workout

Metcon (No Measure)

3 Rounds:

20 Weighted Situps

20 Banded Good Mornings

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