
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