OBCF WoD 02.09.2016
| Warm Up/Mobility | |
| Shoulder Flextion/External Rotation x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) | |
| Samson Strecth x 30 sec x 2/side | |
| 2 Rounds of: | |
| Box Step Ups x 5/leg | |
| CatCows x 10 (https://youtu.be/KHeBp9xrygU) | |
| Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) | |
| Walking Hamstring Stretch x 10/side (https://youtu.be/f8AosJPzKpg) | |
| Metcon | |
| Take 5min to find 1RM Clean | |
| Then 8min AMRAP of: | |
| Deadlift 225/155 | |
| Box Jumps | |
| Reps of 3-6-9-12….. | |
| S/S | |
| EMOMx10 | |
| 1st-:45 max reps Hang Power Clean | |
| 2nd-:35 max reps Push Jerk | |
| 115/80 |
2016 02 08