03/30/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Easy Bike, Row, or Jog 3-5 mins

Banded Delt Hell

-10 Band Front Raise with wide grip

-10 Band Pull Aparts

-10 BTN Banded Shoulder Press

Tabata Single Unders

Weightlifting

Clean and Jerk (3-3-2-2-1)

Hang Squat Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

In 4 mins complete:

50 Push Jerks (135/95)

Max reps in time remaining, AB Calories or Row Calories

REST 2 MINUTES

In 4 minutes complete:

50 Calorie Bike/Row

Max reps in time remaining Push Jerk (135/95)

Post-Workout

Metcon (No Measure)

Roll out pecs :90 sec/side

Roll Upper back 2 mins

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