OBCF WoD 08.18.2016
Warm Up
| DU Practice x 2 min |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) |
| 1 Round of: |
| Cossak Squats w/ 2 sec hold at bottom x 5 |
| Goodmornings w/ PVC x 10 |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| OHD Squat w/ PVC x 10 |
| Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) |
Metcon
| For Time |
| 21-15-9-6-3 |
| KB Thrusters 53/35 |
| Pull Ups |
Skill
| For Time |
| 50-40-30-20-10 |
| 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. |
2016 08 17