OBCF WoD 03.01.2016

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Warm Up/Mobility Ankle Flexion - knee to rack/wall x 1 min/side Couch Stretch x 1 min/side 2 Rounds of: Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) Metcon EMOMx20 1st 20/15 Cal Row 2nd 5 Thrusters…

OBCF WoD 02.23.2016

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Warm Up/Mobility Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) 1 round of Barbell Complex: Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) Back Squat x 5 Front Squat x 5 Push Press x 5 Push Jerk x 5 Split Jerk x 5 OHS…

OBCF WoD 02.18.2016

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Warm Up/Mobility Bow & Arrow Shoulder Distraction x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 2 rounds of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Inch Worms w/ Push Ups x 5 Metcon "Macho Man" EMOM for As Long As Possible 3 Power…