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OBCF WoD 07.25.2016

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Warm Up

Super Squat Opener x 1 min/side (
Squat Hold x 2 min
Shoulder Extension/Internal Rotation w/ Bar x 2 min (
2 Rounds:
Dead Bugs x 10/side (
Goodmornings w/ PVC x 10
Hip Extenders x 10 (
Inch Worms w/ Push Ups x 5
OHD Squat w/ PVC x 10


A. Back Squat 10-8-6-4-2
After a couple warm up sets…start
at 70% for the set of 10 and increase by
5% for each of the following sets
Rest 3 Min between sets
B. 3 Giant Sets of:
15 GHD Sit Ups
15 Back Extensions


For Time
75 OHS 95/65

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