OBCF WoD 03.14.2016
| Warm Up/Mobility | |
| DU Practice x 2 min | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| Shoulder Flextion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) | |
| 2 rounds of: | |
| Box Step Ups x 5/leg | |
| Inch Worms w/ Push Ups x 5 | |
| Wall Walks x 5 | |
| Metcon | |
| EMOMx18 | |
| 1st 5 HSPU | |
| 2nd 15 Box Jumps 24/20 | |
| 3rd 30 Double Unders | |
| S/S | |
| A. EMOMx8 | |
| 2 Strict Pull ups + 5 (Kip or Butterfly) | |
| Goal is to stay on the bar for all 7reps | |
| B. EMOMx8 | |
| 5 Hang Power Cleans + 5 S2OH | |
| Climb each round |
2016 03 13