OBCF WoD 04.12.2016
| Warm Up/Mobility | |
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) | |
| Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) | |
| 2 Rounds of: | |
| Burpee Box Jumps x 5 | |
| CatCows x 10 (https://youtu.be/KHeBp9xrygU) | |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) | |
| Single Leg RDL x 10/side | |
| S/S | |
| Deadlift Week 3 | |
| A. Deadlift 5×1 @ 80% | |
| B. Power Clean Complex | |
| 6 sets of: 1.1 (2 Single Power Cleans @ 80%) | |
| **10 sec pause between singles | |
| ***2min rest between sets | |
| Metcon | |
| 10min AMRAP | |
| 10 Med Ball Slams 20/14 | |
| 10 Box Jumps 24/20 | |
| 5 TTB |
2016 04 11