Southern Mass Functional Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
200m Jog
5 Deadlifts
5 Muscle Clean
5 Reverse Grip Press
5 Roll Over V sit
10 Calorie Row/Bike
Metcon
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Cleans (225/155)
KB Snatch (53/35)
Goal: Sub 2 mins/round
Metcon
Metcon (Time)
For time:
5 Rope Climbs
30 Row Calories
60 Double Unders
4 Rope Climbs
24 Row Calories
48 Double Unders
3 Rope Climbs
18 Row Calories
36 Double Unders
2 Rope Climbs
12 Calorie Row
24 Double Unders
1 Rope Climb
6 Row Calories
12 Double Unders
Goal: Sub 11 mins
Post-Workout
Metcon (No Measure)
Banded Lat Stretch :90 secs/side
Roll Calves and Quads 2 mins/side