OBCF WoD 03.01.2016
| Warm Up/Mobility | |
| Ankle Flexion – knee to rack/wall x 1 min/side | |
| Couch Stretch x 1 min/side | |
| 2 Rounds of: | |
| Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) | |
| Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) | |
| Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) | |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) | |
| Metcon | |
| EMOMx20 | |
| 1st 20/15 Cal Row | |
| 2nd 5 Thrusters + 5 Pull Ups | |
| S/S | |
| A. 3×5 Weighted Pull Ups – Strict no Kip | |
| B. 3×5 Bent Over Row | |
| C. 3×5 Barbell Curls | |
| ***all climbing |
2016 02 29