
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