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