OBCF WoD 05.17.2016
“Life begins at the end of your comfort zone.” –Neale Donald Walsch
Warm up
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) |
| Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) |
| Double Under Practice x 4 min |
| 2 Rounds of: |
| Down Dog to Cobra x 5 (https://youtu.be/Kp2PlwLrlic?t=40s) |
| Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) |
| Ring Rows w/ 2 sec negative x 10 |
| Wall Walks x 5 |
Strength/Skill
A. 15min to find 3RM Push Jerk
WoD
| 10min AMRAP |
| 7 C2B Pull Ups |
| 30 Double Unders |
2016 05 16