OBCF WoD 08.16.2016
Warm Up
| Squat Hold x 2 min |
| 1 Round of: |
| 200m Run |
| Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Knee to Elbow Push Up x 10 (https://youtu.be/q1SbXYk3rJI) |
| Sit Ups x 10 |
| Ring Rows w/ 2 sec negative x 10 |
| Goblet Squats w/ 5 sec hold at the bottom x 5 |
Metcon
| 4 Rounds for Time |
| 400m Run |
| 20 Air Squats |
| 10 Push Ups |
Midline
| EMOMx12 Alternating |
| ODD – 10 GHD Sit Ups |
| Even – 10 Back Ext |
2016 08 15