OBCF WoD 01.18.2016
| Warm Up/Mobility | |
| Samson Strecth x 30 sec x 2/side | |
| Banded Frog Strecth x 1 min (https://youtu.be/KVFgGmEF7AE) | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) | |
| 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 (https://www.youtube.com/watch?v=BbHXnmJcwjk) | |
| Metcon | “Bumfuzzle” |
| 3RFT | |
| 21 Wall Balls | |
| 15 Deadlifts 185/135 | |
| 9 Box Jumps 30/24 | |
| S/S | |
| 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. | |
2016 01 17