OBCF WoD 03.24.2016
| Warm Up/Mobility | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) | |
| Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) | |
| 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 | Open Announcement 16.5 |
| 10min AMRAP | |
| Hang Clean | |
| Front Squats | |
| S2OH | |
| Ascending by reps of 3 | |
| 3-6-9-12-15….and so on | |
| S/S | |
| EMOMx15 | |
| 3 Push Press @ 80% of Mondays Heaviest Load |
2016 03 23