OBCF WoD 08.25.2016

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Warm Up DU Practice x 2 min Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) 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) 1 Round of: Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) Bear Crawls (forward) x…

OBCF WoD 08.21.2016

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Warm Up/Mobility World's Greatest Stretch x 2 sets/side (https://youtu.be/nG38sH8fwSM) Hold Lunge for 20 sec Lunge Hold T-Spine Rotation x 10 reps Lunge Hold Hamstring Floss x 10 reps 1 Round of: 200m Run Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) CatCows x 10 (https://youtu.be/KHeBp9xrygU) Cossak Squats w/ 2…

OBCF WoD 08.19.2016

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Warm Up Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) 1 Round of: KB Clean x 5/side KB Deadlifts (Upright Torso) x 5 KB High Pulls x 5 KB Lateral Lunge x 5/side( https://www.youtube.com/watch?v=YnuFWJOMPoY) KB Snatch x 5/side Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) Strength/Skill A. Snatch Grip…