Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Banded Spiderman Stretch

:90 sec/side

3 Rounds:

9 Goblet Squats

7 PVC Pass Thru

5 Hang Muscle Snatch

3 Low Ring Transition + Jumping Ring Dips

Weightlifting

Clean and Jerk (Every 1 min for 10 mins, pick load)

Weightlifting

Push Press (2×8)

Weightlifting

Glute Bridges (1×20)

Glute Bridges

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women #55

Post-Workout

Metcon (No Measure)

Grunt Work:

For Distance:

Ruck, 60 mins (60/50lb) pack

Roll Upper Back/Lats 2-4 mins

Roll IT Bands :90 sec/side