OBCF WoD 03.10.2016
| Warm Up/Mobility | |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) | |
| 1 rounds of: | |
| Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) | |
| Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) | |
| Ring Rows w/ 2 sec negative x 10 | |
| Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) | |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) | |
| Metcon | Open Announcement 16.3 |
| 5 RFT | |
| 200m Run | |
| 15 KBS 53/35 | |
| 10 Pull Ups | |
| S/S | |
| A. Front Squats | |
| 4sets of 8reps |
2016 03 09