
OBCF WoD 02.03.2016
Warm Up/Mobility | |
Squatting Quad Stretch x 1 min (https://youtu.be/O-0nz-LTKLs) | |
Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) | |
2 Rounds of Complex: | |
Back Squat x 5 | |
Front Squat x 5 | |
Push Press x 5 | |
Push Jerk x 5 | |
Split Jerk x 5 | |
OHS x 5 | |
Metcon | “Willoughby” |
With Running Clock at 0 | |
EMOMx20 | |
1st min: 18/15 Cal Row | |
2nd min: 3 Squat Cleans 135/95 | |
at the 20min mark | |
4min AMRAP | |
Max Reps Burpee Box Jumps Overs 24/20 | |
S/S | |
A. Front Squats 4×8 Climbing |
2016 02 02