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OBCF WoD 07.13.2016

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Warm Up

Row 250m or Run 200m
Shoulder Flexion/External Rotation x 1 min/side (
Wrist Flexion x 1 min/side (
2 rounds of:
Alternating Lateral Lunge w/ OHD Reach x 5/leg (
Ring Rows w/ 2 sec negative x 10
Goodmornings w/ PVC x 10
T Push Up x 5/side (


A. 3 Super Sets of
Bent Over Barbell Rows 12-15 Reps
Barbell Curls 8-10 Reps
Strict Chin Ups 6-8 Reps


For Time:
500m Row
40 TTB
30 Thrusters 95/65
20 Burpee Facing Burpee
10 Bar Muscle Ups

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