07/18/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Pigeon Stretch :90 sec/side

2-3 Rounds:

5 Pike Compressions

25ft Lunge/Lunge/Squat w/ PVC

:45 sec Bike/Row

Weightlifting

Back Squat (3-3-3)

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Goal: 6+ Rounds

Post-Workout

Metcon (No Measure)

Roll IT Bands and Quads 2-4 mins

Roll Upper Back 2 mins

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