
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