07/11/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch

2-3 Rounds:

50ft High Knees

50ft Butt Kickers

10 Toy Soldier

10 Lunge with a twist

Weightlifting

Back Squat (4-4-4)

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Goal: sub 27 mins

Post-Workout

Metcon (Time)

Midline:

5 Rounds for time

Farmers Carry (155/105), 100ft (wall to rig, then rig to wall)

Front Rack Carry (155/105), 50ft (wall to rig)

Freestanding Handstand Hold, 25 secs
Farmers Carry (155/105) per arm

Freestanding Handstand Hold- accumulate the time

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