OBCF WoD 07.29.2016
Warm Up
| Samson Strecth x 30 sec x 3/side |
| Reverse Grip Hang from Pull Up Bar – accumulate 1 min |
| 1 Round of: |
| 500M Row |
| Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| Box Step Ups x 5/leg |
| KBS x 10 |
| Lunge x 10/side |
Strength/Skill
None
WoD
| In Teams of 2 |
| For Time |
| 1000m Row |
| 800m Run |
| 100 Wall Balls |
| 80 KBS |
| 60 TTB |
| 50 OHS 95/65 |
| 40 GHD Sit Ups |
| 30 Power Cleans 115/85 |
| 20 Burpee Broad Jumps |
| 10 Snatches 135/95 |
| ***One Athlete works at a time |
| ***Swap every 200m on the row and run |
| ****Swap every 10 reps on all other movements |
| ***5 Reps each on the Snatch |
2016 07 28