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OBCF WoD 07.18.2016

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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)
1 Round of:
Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo)
Burpee Pull Ups x 5 (https://youtu.be/RWysgOhr0vM?t=20s)
Box Step Ups x 5/leg
CatCows x 10 (https://youtu.be/KHeBp9xrygU)
Goodmornings w/ PVC x 10
T Push Up x 5/side (https://youtu.be/Y1qpiMVgicc)
Hip Extenders x 10 (https://youtu.be/EUToj2snZSU)
Sit Ups x 10
Single Leg RDL x 10/side

Strength/Skill

Deadlift Week 17
A. 20min to Est. 1RM
Deadlift

WoD

21-15-9
KBS 70/53
Box Jumps 30/24

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