OBCF WoD 06.13.2016
Warm Up
| DU Practice x 2 min |
| Squatting Quad Stretch x 1 min (https://youtu.be/O-0nz-LTKLs) |
| Hip Flexion/External Rotation x 1 min/side (https://youtu.be/JBHzXF-mVjY?t=1m52s) |
| 2 Rounds: |
| Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) |
| CatCows x 10 (https://youtu.be/KHeBp9xrygU) |
| Goblet Squats w/ 5 sec hold at the bottom x 5 |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| Plyo Push Ups x 10 |
Strength/Skill
| A. Back Squat 10×3, Climbing |
| Strict 2min Rest Between Sets |
WoD
| For Time: |
| Buy In – 100 Double Unders |
| Then 3 Rounds For Time |
| 15 TTB |
| 10 Snatches 95/65 |
| 5 Wall Walks |
| Cash Out – 100 Double Unders |
2016 06 12