OBCF WoD 07.15.2016
Warm Up
| DU Practice x 2 min |
| Hip Ext/Hip Flexion on Box x 1 min/side (https://youtu.be/Rcauv7ePD_0?t=1m15s) |
| Reverse Grip Hang from Pull Up Bar – accumulate 1 min |
| 1 Round of: |
| Wall Balls x 15, light weight & slow with perfect form |
| Wall Ball Slams x 10 (https://youtu.be/sT7efyAoDYw) |
| Wall Walks x 5 |
| Barbell Opener x 15 passes (https://youtu.be/0JJzpuXHWqE?t=28s) |
| Prone PVC Raise x 15 (https://youtu.be/0JJzpuXHWqE?t=1m4s) |
Strength/Skill
| A. EMOMx10 – 2 Strict HSPU + 2 Kipping HSPU |
| B. EMOMx10 – 30 Double Unders + 5 Burpees |
WoD
| 12min AMRAP |
| 200m Run |
| 20 Air Squats |
| 20 Wall Ball Sit Ups 20/14 |
2016 07 14