OBCF WoD 04.07.2016
| Warm Up/Mobility | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| 2 Rounds of: | |
| Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) | |
| Push Ups x 10 | |
| Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) | |
| Wall Ball Slams x 10 (https://youtu.be/sT7efyAoDYw) | |
| S/S | |
| A. Strict Press Standing 3×5, Climbing | |
| B. EMOMx8 | |
| first min- 10 Ring Dips | |
| sec min- 3-5 Wall Walks | |
| Metcon | |
| 21/15/9 | |
| Pull Ups | |
| Box Jumps 24/20 | |
| Wall Balls 20/14 |
2016 04 06