Southern Mass Functional Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Way Hip Stretch
Easy AMRAP7
10 Reverse Grip Press
10 Hanging Hip Touch
10 Spider-Man
10 Calorie Row
Weightlifting
Clean and Jerk (Every 1 min for 10 mins)
Weightlifting
Push Press (2×10)
Weightlifting
Glute Bridges (1×20)
Glute Bridges
Metcon
Brehm (Time)
For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Metcon
Metcon (No Measure)
Midline not for time:
Front Rack Carry, 100ft (155/105)
500m Row
Front Rack Carry, 100ft (155/105)
500m Row
Front Rack Carry, 100ft (155/105)
*Recovery pace 500m row between each effort.
Couch stretch 2 min/side
Pec stretch 2 mins