OBCF WoD 03.21.2016
| Warm Up/Mobility | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) | |
| 2 rounds of Barbell Complex: | |
| Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) | |
| Front Squat x 5 | |
| Push Press x 5 | |
| Push Jerk x 5 | |
| Split Jerk x 5 | |
| Metcon | |
| 21/15/9 | |
| Pull Ups | |
| OHS 95/65 | |
| **200m Run after every round | |
| S/S | |
| A. 10min W2 3RM Push Press | |
| B. 3×15 Ring Rows | |
| C. 3×15 Push Ups | |
| ***chest to ground |
2016 03 20