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OBCF WoD 07.27.2016

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Warm Up

Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s)
Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s)
1 Round of:
200M Run
PVC Passthroughs x 15 (dislocates)
Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI)
Ring Rows w/ 2 sec negative x 10
Wall Balls x 15, light weight & slow with perfect form
Wall Ball Slams x 10 (https://youtu.be/sT7efyAoDYw)

Strength/Skill

A. EMOMx8
3 Thrusters, Climbing
B. EMOMx8
4 Strict Pull Ups Weighted

 

WoD

5 Rounds
Max Wall Balls Unbroken 20/14 10″
Max Pull Ups Unbroken
Rest 3 min between rounds

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