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OBCF WoD 05.17.2016

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“Life begins at the end of your comfort zone.”  –Neale Donald Walsch

Warm up

Shoulder Extension/Internal Rotation w/ Bar x 2 min (
Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to but hold rack and walk the hands down)
Double Under Practice x 4 min
2 Rounds of:
Down Dog to Cobra x 5 (
Knee to Elbow Push Up x 10 (
Ring Rows w/ 2 sec negative x 10
Wall Walks x 5


A. 15min to find 3RM Push Jerk


10min AMRAP
7 C2B Pull Ups
30 Double Unders

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