OBCF WoD 01.19.2016
| Warm Up/Mobility | |
| Ankle Flexion – knee to rack/wall x 1 min/side | |
| Couch Stretch x 1 min/side | |
| Squat Hold x 2 min | |
| 2 Rounds of: | |
| Burpees x 5 | |
| Cossak Squats w/ 2 sec hold at bottom x 5 | |
| Inch Worms w/ Push Ups x 5 | |
| Leg Swings – Back x 10/leg | |
| Leg Swings – Front x 10/leg | |
| Leg Swings – Side to Side x 10/leg | |
| Metcon | “Cattywampus” |
| Tabata Tuesday | |
| Pull Ups | |
| Push Ups | |
| Air Squats | |
| Row for Cals | |
| Complete full tabata of each movement | |
| before moving to the next movement. | |
| 8 rounds of 20s work and 10s rest of each. | |
| Rest 1 min between movements | |
2016 01 18