Southern Mass Functional Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
5 Inch worms w/ push-up
10 Banded Press
5 Roll Over V sit
10 Single Leg Step-up
5 Low Ring Transition
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155)
Push Jerk (135/95)
Goal: Sub 9 mins
Metcon
Metcon (Time)
For time:
30 GHD Sit-ups or Weighted Abmat Situps (45/35)
15 Bar Muscle Ups
3/3 Turkish Getups (53/35)
20 GHD Situps or Weighted Abmat Situps (45/35)
10 Bar Muscle Ups
3/3 Turkish Getups (53/35)
10 GHD Situps or Weighted Abmat Situps (45/35)
5 Bar Muscle Ups
3/3 Turkish Getups (53/35)
Goal: Sub 11 mins
Post-Workout
Metcon (No Measure)
Roll Calves :90 sec/side
Banded Hamstring Stretch :90 sec/side