Southern Mass Functional Fitness – WOD
Warm-up
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
Metcon
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)
Post-Workout
Metcon (No Measure)
Pigeon Stretch 2 mins/side
Roll Lats :90 secs/side