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OBCF WoD 08.18.2016

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Warm Up

DU Practice x 2 min
Bow & Arrow Shoulder Distraction x 1 min/side (
Shoulder Flexion/External Rotation x 1 min/side (
1 Round of:
Cossak Squats w/ 2 sec hold at bottom x 5
Goodmornings w/ PVC x 10
Hip Extenders x 10 (
OHD Squat w/ PVC x 10
Pull Up w/ Knee Hold x 15 sec (


For Time
KB Thrusters 53/35
Pull Ups


For Time
Unbroken Double Unders
***if you break, complete 5 Burpees and start
that set over before moving on to the next set.
This is for time but make sure you are recovered
enough before starting the next set.  This will
help you learn pacing.

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