07/16/2018 WOD

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

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