OBCF WoD 08.04.2016
Warm Up
| DU Practice x 2 min |
| Ankle Flexion – knee to rack/wall x 1 min/side |
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) |
| 1 Round of: |
| Sit Ups x 10 |
| Toy Soldiers x 10/leg |
| Walking Spiderman w/ OHD Lunge (https://youtu.be/qEGBq6uW8DA) |
| PVC Passthroughs x 15 (dislocates) |
| Wall Walks x 5 |
Metcon
| 20 Min AMRAP |
| 5 Hang Squat Cleans 135/95 |
| 10 Pull Ups |
| 15/12 Cal Row |
Skill
| EMOMx10 |
| ODD – 8 Shoulder Taps |
| Even – 30 Double Unders |
2016 08 03