07/16/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

3 Way Hip Stretch


10 Reverse Grip Press

10 Hanging Hip Touch

10 Spider-Man

10 Calorie Row


Clean and Jerk (Every 1 min for 10 mins)


Push Press (2×10)


Glute Bridges (1×20)

Glute Bridges


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 (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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