OBCF WoD 07.18.2017
Conditioning
For Time
800m Run
30 KBS 53/35
Then 3 Rounds of
10 Thrusters
5 Bar Muscle Ups
Rx 95/65
Midline
EMOM x 12
Min 1 – 15 GHD Sit Ups
Min 2 – 15 Hip Ext
Min 3 – 30 Banded Pull Aparts
Min 4 – Rest
2017 07 17
For Time
800m Run
30 KBS 53/35
Then 3 Rounds of
10 Thrusters
5 Bar Muscle Ups
Rx 95/65
EMOM x 12
Min 1 – 15 GHD Sit Ups
Min 2 – 15 Hip Ext
Min 3 – 30 Banded Pull Aparts
Min 4 – Rest
2017 07 17