02/20/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

3 Way Hip Stretch

Skill Transfer Snatch x3

Burgener Snatch x 3


Snatch (1 Snatch, 70% of 1RM)

Every 1 minutes for 10 mins


Metcon (Time)

For time:

20 Hang Power Snatches (115/75)

800m Run

15 Hang Power Snatches (135/95)

400m Run

10 Hang Power Snatches (155/105)

200m Run
Goal: Sub 12 mins


Metcon (No Measure)


50 Banded Pull Apart

50 Banded Face Pull

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