07/10/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

Banded Hammie Stretch 2 mins/side

2-3 Rounds:

20 Banded Good Mornings

10 Banded Squats

10 Pike Compression

10 Calorie Row/Bike

Snatch Transfer x 3


Snatch (1 Snatch, pick load)

Every 1 minute for 10 mins


Snatch Balance (3-3-3-3-3)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

15 GHD Sit-ups or weighted situps

5 Deadlifts (225/155)

3 Hang Power Cleans (225/155)

1 Squat Clean (225/155)
Goal: 6+ rounds


Metcon (No Measure)

Pigeon Stretch 2 mins/side

Banded Hip and Knee work of your choice

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