07/17/2018 WOD

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

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