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OBCF WoD 01.07.2016

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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

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