03/27/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Easy Row/Ride 5 mins

Banded Lat Stretch :90 sec /side

2 Rounds:

Burgener Snatch x2

5 Low Ring Transition

10 Banded Press

10 Kang Squat

Weightlifting

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

1 Snatch Pull + Power Snatch

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 20 mins, alternating between:

5 Muscle Ups

7 Double KB Push Jerks (53/35)

9 Handstand Push Ups

11 Double KB Front Squats (53/35)

Post-Workout

Metcon (Time)

Midline:

3 Rounds:

OH KB Carry, 50ft

25 GHD Situps (Weighted Situps)

50 Double Unders

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