OBCF WoD 02.12.2016
| Warm Up/Mobility | |
| Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) | |
| Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
| 2 rounds of: | |
| Burpees x 5 | |
| Goblet Squats w/ 5 sec hold at the bottom x 5 | |
| Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) | |
| Yoga Push Up x 10 (https://www.youtube.com/watch?v=DbrRJm7GFb) | |
| Metcon | |
| AMRAP 12 | |
| 10 Power Cleans | |
| 10 Walk Front Rack Lunges (5 each leg) | |
| 10 Push Ups | |
| S/S | |
| A. Front Squats 3×10 |
2016 02 11