Southern Mass Functional Fitness – WOD
Warm-up
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
Weightlifting
Snatch (1 Snatch, pick load)
Every 1 minute for 10 mins
Weightlifting
Snatch Balance (3-3-3-3-3)
Metcon
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
Post-Workout
Metcon (No Measure)
Pigeon Stretch 2 mins/side
Banded Hip and Knee work of your choice