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