OBCF WoD 12.01.2015

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Warm Up/Mobility 10 KB Deadlifts 10 Box Jumps 10 Push Ups 10 Lunges Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side Metcon "Dancer" 3RFT 20 KBS 532/35 15 Box Jump Overs 24/20 10 Pistols S/S A. OHS 3x10 From Rack Climbing B. For…

OBCF WoD 11.19.2015

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Warm Up/Mobility 10 Lunges 10 Leg Swings Front & Back 10 Leg Swings Side to Side 10 Cossak Squats 10 Squats Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) S/S A. 3x2 Behind Neck Push Press B. 3x2 Snatch Balance c. 3x2 OHS All Climbing…

OBCF WoD 11.11.2015

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Warm Up/Overhead Mobility 10 Push Ups 10 Goblet Squats 10 Lunges 10 Kettlebell Swings Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) Kettle Bell Shoulder Reset (https://youtu.be/RmTk_d6MtTk?t=1m20s) x 1 min/side Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side S/S…