OBCF WoD 01.12.2016
| Warm Up/Mobility | |
| Banded Frog Strecth x 1 min (https://youtu.be/KVFgGmEF7AE) | |
| Couch Stretch x 1 min/side | |
| 2 rounds of: | |
| Squats x 10 | |
| Lunges x 10 | |
| KBS x 10 | |
| KB Goblet Squats w/ 2 sec hold x 10 | |
| KB Push Press x 10 | |
| Metcon | |
| Clustermuck | With a running clock |
| 0:00 – EMOMx20 | |
| 1st 15 Cal Row | |
| 2nd 1 Round of Cindy | |
| at the 20min mark | |
| 5min to establish 2RM Thruster | |
| at the 25min mark | |
| For Time | |
| 10 Muscle Ups | |
| 20 Deadlifts 275/185 | |
| 40 Wall Balls 20/14 |
2016 01 11