OBCF WoD 03.16.2016
| 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 |
2016 03 15