OBCF WoD 03.17.2016
| Warm Up/Mobility | |
| Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) | |
| Samson Strecth x 30 sec x 3/side | |
| 2 rounds of: | |
| Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc) | |
| KBS x 10 | |
| Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) | |
| Walking Groiner Stretch x 10/side (https://youtu.be/RIxSqQ8LVHE) | |
| Metcon | Open Announcement 16.4 |
| EMOMx20 | |
| 1st Cal Row 20/15 | |
| 2nd Max Burpees in 30Sec | |
| Score for this wod is total Burpees | |
| S/S | |
| A. 5 Prowler Pushes for Max Load…Climbing | |
| Rest 2-3 Min between attempts |
2016 03 16