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OBCF WoD 04.20.2016

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“Habit is habit, and not to be flung out of the window by any man, but coaxed downstairs a step at a time.”  -Mark Twain


Warm Up

Banded Hip Flexion x 1 min/side (
Lying Banded Hip Flexion x 1 min/side (
2 Rounds of:
Goodmornings w/ PVC x 10
Inch Worms w/ Push Ups x 5
Ring Rows w/ 2 sec negative x 10
Walking Groiner Stretch x 10/side (


A. Good Mornings 3×10-12reps
B. Banded Pull Throughs 3×10-12
C. Barbell Curls 3×10-12 reps


2000m Row FT

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