OBCF WoD 08.12.2016
Warm Up
| Deep Squat Lat Strecth x 2 min (https://youtu.be/kNLMQOBt2pE) |
| Squatting Quad Stretch x 1 min (https://youtu.be/O-0nz-LTKLs) |
| 2 Rounds of: |
| Barbell Opener x 15 passes (https://youtu.be/0JJzpuXHWqE?t=28s) |
| Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) |
| Prone PVC Raise x 15 (https://youtu.be/0JJzpuXHWqE?t=1m4s) |
| Goblet Squats w/ 5 sec hold at the bottom x 5 |
| Goodmornings w/ PVC x 10 |
Strength/Skill
| A. 5min W2H Max Deficit HSPU – 1rep |
| B. EMOM x 10 – 2 Strict HSPU + 4 Kipping HSPU |
WoD
| 20 Min AMRAP |
| 400m Run |
| 200m Row |
| 10 Back Squats 185/135 From Rack |
2016 08 11