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OBCF WoD 03.16.2016

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Warm Up/Mobility
Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s
Squat Hold x 2 min
2 rounds of:
Inch Worms w/ Push Ups x 5
Goodmornings w/ PVC x 10
Leg Swings – Back x 10/leg
Leg Swings – Front x 10/leg
Leg Swings – Side to Side x 10/leg
Metcon
10min AMRAP
2 Down and Back Sprints
***start at Rig sprint across to far wall
touch and return to rig (1rep). Repeat
for second rep…must touch the rig before
returning to your bar.
10 Snatch 95/65
S/S
A. Stiff Leg Snatch Grip Deadlift 3×8
B. Snatch Grip Deadlift 3×4
C. Snatch High Pulls 2×2

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