OBCF WoD 08.05.2016
Warm Up
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) |
| 1 Round of: |
| 200m Run |
| Inch Worms w/ Push Ups x 5 |
| Lunge w/ Twist x 10/side (https://youtu.be/BjV6EUV7Nd8) |
| Ring Rows w/ 2 sec negative x 10 |
| T Push Up x 5/side (https://youtu.be/Y1qpiMVgicc) |
| OHD Squat w/ PVC x 10 |
Strength/Skill
| A. Strict Press – 5×2, Climbing |
| Rest 2 min Between Sets |
| B. 3 Super Sets |
| 5 Strict Pull Ups |
| 10 Push Ups |
| 10 Barbell Rows |
| 5 Strict Ring Dips |
Metcon
| In 6 Minutes |
| 400m Run |
| Max Reps OHS 95/65 |
2016 08 04