OBCF WoD 02.23.2016
| Warm Up/Mobility | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) | |
| Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) | |
| 1 round of Barbell Complex: | |
| Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) | |
| Back Squat x 5 | |
| Front Squat x 5 | |
| Push Press x 5 | |
| Push Jerk x 5 | |
| Split Jerk x 5 | |
| OHS x 5 | |
| Metcon | |
| 10min AMRAP | |
| 10 Plate Taps 45/25 | |
| 20 OHS Plate Lunges | |
| S/S | |
| A. EMOMx10 – 1 Power Clean + 1 Snatch | |
| Athlete Chooses the load |
2016 02 22