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OBCF WoD 04.29.2016

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“The superior man is modest in his speech, but exceeds in his actions.”  -Confucius

Warm Up

Hip Flexion/External Rotation x 1 min/side (
Squat Hold x 2 min
2 Rounds of:
High Knee to OHD Lunge (
Inch Worms w/ Push Ups x 5
Sit Ups x 10
Squat to Stand (i.e. Russian Baby Makers) x 10 (


A. Back Squat 10×3, Climbing

Workout of the Day

For Time:

50 Wall Balls 20/14
40 Box Jump Overs 24/20
30 TTB
20 Pistols
10 Bar Muscle Ups
***sub for Bar MU is 3:1 (Pull Up and Ring Dip)
Athlete does 30 Pull Ups/Ring Rows and 30 Dips
They can break up how they want.

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