OBCF WoD 01.07.2016
| Warm Up/Mobility | |
| Hip Flexion/External Rotation x 1 min (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
| 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: | |
| 10 Walking Lunges | |
| 10 Sit Ups | |
| 10 Squats w/ 2 sec hold at the bottom | |
| 10 Push Ups | |
| 5 Goblet Squats w/ 5 sec hold at the bottom | |
| Metcon | |
| “Jerky Cindy” | AMRAP 15 |
| 1 Clean and Jerk 185/135 | |
| 1 Round of Cindy | |
| 1 Clean and Jerk 185/135 | |
| 2 Rounds of Cindy | |
| 1 Clean and Jerk 185/135 | |
| 3 Rounds of Cindy | |
| …..continue to add 1 round of Cindy | |
| after every Clean and Jerk. | |
| S/S | |
| 15min W2H Double OHS |
2016 01 07