03/29/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

3 Rounds:

200m Run

10 PVC Pass Thru

5 PVC Sotts Press

3 Kip Swing + 1 Toe 2 bar + 3 Kip Swing


Deadlift (5-5-3-3)


Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Complete as many rounds as possible in 30 mins:

800m Run (together)

40 Squat Snatches (115/75)

40 Toes-to-bars

80 Calorie Row/Bike
Teams of 2

-Both athletes must run 800m, the rest of the work can be shared and split up but only one person works at a time.

Goal: 2.5+ rounds


Metcon (No Measure)


5 Rounds:

5 Ice Cream Makers

1 Muscle-up

5 Strict Ring Dips

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