OBCF WoD 07.27.2016
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 |
2016 07 26