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OBCF WoD 08.23.2016

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Warm Up

Banded Frog Strecth x 2 min (https://youtu.be/KVFgGmEF7AE)
Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s)
1 Round of:
200m Run
Box Step Ups x 5/leg
Burpee Broad Jump x 5 (https://youtu.be/6F_E1n1f9nc)
Goodmornings w/ PVC x 10
PVC Passthroughs x 15 (dislocates)
200m Run

Metcon

3RFT
500m Row
25 Box Jumps 24/20
15 KBS 53/35

Midline

3 RNFT
50 Medball Sit Ups
25 GM w/ empty barbell

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