07/20/2018 WOD

Southern Mass Functional Fitness – WOD


Warm-up (No Measure)

Banded Hamstring Stretch :90 secs/side

2-3 Rounds:

10 Calorie Row/Bike

10 Goblet Squats

10 Kettlebell Deadlift

50ft High Knees

50ft Butt Kickers


PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Back Squats (225/155)

Deadlifts (275/185)


Metcon (No Measure)

Pigeon Stretch 2 mins/side

Roll Lats :90 secs/side

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