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OBCF WoD 01.18.2016

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Warm Up/Mobility
Samson Strecth x 30 sec x 2/side
Banded Frog Strecth x 1 min (
Shoulder Flexion/External Rotation x 1 min/side (
2 Rounds of:
Box Step Ups x 5/leg
KB Deadlifts (Upright Torso) x 10
KBS x 10
Single Arm KB Press x 10/side
Squat to Stand (i.e. Russian Baby Makers) x 10 (
Metcon  “Bumfuzzle”
21 Wall Balls
15 Deadlifts 185/135
9 Box Jumps 30/24
A. 15min W2H 3 Pos Clean + Jerk
Pos 1: Pockets
Pos 2: Just Below Knee
Pos 3: Ground
perform a clean from each pos
without dropping the bar. After
the clean from the ground perform
the jerk.

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