03/28/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Deep Squat Hold 2 mins

Easy EMOM8

Odd: 5 Stiff Leg Deadlift and 5 Muscle Clean

Even: 10 Lateral Lunge and 20 Double Unders

Weightlifting

Front Squat (2-2-2-2)

Metcon

Metcon (Time)

For time:

10 Rounds of:

5 Pull ups

10 Push-ups

15 Air Squats

-then-

5 Rounds of:

5 Handstand Pushups

10 Pistols

15 Pull-ups

Post-Workout

Metcon (No Measure)

Single Leg Dumbbell Deadlift 10-10-10

Couch stretch 2 min/side

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