OBCF WoD 04.25.2016
“The longer you wait for the future the shorter it will be.” – Loesje
Warm Up
| Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) |
| 2 Rounds of: |
| Alternating Lateral Lunge w/ OHD Reach (https://youtu.be/zcQ3F37e4eo) |
| Ring Rows w/ 2 sec negative x 10 |
| Squats w/ 2 sec hold at bottom x 5 |
| Wall Walks x 5 |
Strength/Skill
| A. EMOMx20 |
| 1st 3-5 Weighted Pull Ups |
| 2nd 10 Ring Dips |
| B. 3 max time handstand holds |
| on the wall. Rest 90sec between |
| attempts |
Workout of the Day
For Time:
| 50 Double Unders |
| 25 Air Squats |
| 10 HR Push Ups |
| 50 Double Unders |
| 25 Air Squats |
| 10 HR Push Ups |
| 50 Double Unders |
| 25 Air Squats |
| 10 HR Push Ups |
| 50 Double Unders |
2016 04 24