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OBCF WoD 07.29.2016

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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 (
Hip Extenders x 10 (
Box Step Ups x 5/leg
KBS x 10
Lunge x 10/side





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

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