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OBCF WoD 03.21.2016

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Warm Up/Mobility
Bow & Arrow Shoulder Distraction x 1 min/side (
Shoulder Extension/Internal Rotation w/ Bar x 2 min (
2 rounds of Barbell Complex:
Squatting Quad w/ Clean Grip x 20 sec (
Front Squat x 5
Push Press x 5
Push Jerk x 5
Split Jerk x 5
Pull Ups
OHS 95/65
**200m Run after every round
A. 10min W2 3RM Push Press
B. 3×15 Ring Rows
C. 3×15 Push Ups
***chest to ground

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