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OBCF WoD 02.03.2016

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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

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