OBCF WoD 05.23.2016

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"Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones."  -Benjamin Franklin Warm Up Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) DU x 2 min Thacker…

OBCF WoD 05.20.2016

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"Do what you can, with what you have, where you are."  Theodore Roosevelt   Warm Up Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 1 Round of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) Burpees x…

OBCF WoD 05.17.2016

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"Life begins at the end of your comfort zone."  -Neale Donald Walsch Warm up Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 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) Double Under Practice x 4 min 2 Rounds…

OBCF WoD 05.15.2016

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"We are the creative force of our life, and through our own decisions rather than our conditions, if we carefully learn to do certain things, we can accomplish those goals."  - Stephen Covey Warm Up Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) 2 rounds of Barbell Complex: Squatting Quad w/…

OBCF WoD 05.03.2016

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"Happiness is not achieved by the conscious pursuit of happiness; it is generally the by-product of other activities."  -Aldous Huxley   3-May Warm Up/Mobility Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) 1 Round of: Bear Crawls (backward) x 25…

OBCF WoD 05.02.2016

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"When you believe in a thing, believe in it all the way, implicitly and unquestionable."  -Walt Disney   Warm Up/Mobility Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) 2 Rounds of: Burpee Box Jumps x 5 CatCows x 10 (https://youtu.be/KHeBp9xrygU) Hip Extenders x 10…