OBCF WoD 08.02.2016
Warm Up
| Samson Strecth x 30 sec x 3/side |
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) |
| 1 Round of: |
| 200m Run |
| Box Step Ups x 5/leg |
| Goodmornings w/ PVC x 10 |
| Burpees x 5 |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| Wall Balls x 15, light weight & slow with perfect form |
Metcon
| For Time |
| 21/15/9 |
| Wall Balls 20/14 10′ Target |
| Box Jumps |
| Run 200m after each round |
Midline
| 3 RNFT |
| 20 GHD Sit Ups |
| 15 Hip Ext |
| 10 TTB |
2016 08 01