OBCF WoD 02.01.2015

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Warm Up/Mobility Banded Ankle Distraction - 1 min/side Squat Hold x 2 min Deep Squat Lat Strecth x 1 min (https://youtu.be/kNLMQOBt2pE) 2 Rounds of: Slow, Light Wall Balls x 10 Wall Ball Slams x 10 (https://youtu.be/sT7efyAoDYw) Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) T Push Up x 5/side (https://youtu.be/Y1qpiMVgicc) S/S A.…

01.29.2016

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The Garage Games Event is this Saturday.  Please come out and show your support to the athletes if you are not competing.  If you are competing, then good luck! Warm Up/Mobility Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU) Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Shoulder Extension/Internal Rotation…

OBCF WoD 01.22.2016

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Warm Up/Mobility Shoulder Flextion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) Wrist Flexion x 1 min - Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) Samson Strecth x 30 sec x 3/side DU Practice x 2 min 2 Rounds of: Bear Crawls x 10/side (https://youtu.be/riJd6I7XIew) Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Inch Worms…

01.21.2016

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Warm Up/Mobility Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Reverse Grip Hang from Pull Up Bar - accumulate 1 min Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) 1 round of Barbell Complex: Back Squat x 5 Front Squat x 5 Push Press x 5 Push Jerk x 5 Split…