03/05/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

Banded Front Rack Stretch 1 min/side

3 Rounds:

7 Romanian Deadlifts

7 Hang Muscle Clean

:30 sec Row/Bike


Snatch Balance (1-1-1-1-1)


Metcon (Time)

For time:

50 Hang Power Cleans (185/135)

Each break complete 10 calories on Row/Bike
Goal: Break no more than 8 times


Metcon (No Measure)


3×25 Weighted Situps

Pike Compression 3×15

Banded Hammie Stretch :90 sec/side

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