OBCF WoD 06.07.2016
“You look better with long hair, Von, nobody wanted to see your fat head anyway!” -Chris Moore
Warm Up
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) |
| Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) |
| 2 Rounds of: |
| Burpee Box Jumps x 5 |
| CatCows x 10 (https://youtu.be/KHeBp9xrygU) |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| Single Leg RDL x 10/side |
S/S
| Deadlift Week 11 |
| A. Deadlift 4×1 @ 90% |
| B. Clean High Pulls 3×2, @ 100+% of 1RM C |
Metcon
| 10min AMRAP |
| 10 Hang Cleans 95/65 |
| 30 Double Unders |
2016 06 06