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