OBCF WoD 07.13.2016
Warm Up
| Row 250m or Run 200m |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) |
| Wrist Flexion x 1 min/side (https://youtu.be/iLheJx3Gnsk?t=4m20s) |
| 2 rounds of: |
| Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) |
| Ring Rows w/ 2 sec negative x 10 |
| Goodmornings w/ PVC x 10 |
| T Push Up x 5/side (https://youtu.be/Y1qpiMVgicc) |
Strength/Skill
| A. 3 Super Sets of |
| Bent Over Barbell Rows 12-15 Reps |
| Barbell Curls 8-10 Reps |
| Strict Chin Ups 6-8 Reps |
WoD
| For Time: |
| 500m Row |
| 40 TTB |
| 30 Thrusters 95/65 |
| 20 Burpee Facing Burpee |
| 10 Bar Muscle Ups |
2016 07 12