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OBCF WoD 08.25.2016

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Warm Up

DU Practice x 2 min
Bow & Arrow Shoulder Distraction x 1 min/side (
Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to but hold rack and walk the hands down)
1 Round of:
Bear Crawls (backward) x 25 yd (
Bear Crawls (forward) x 25 yd (
Cossak Squats w/ 2 sec hold at bottom x 5
Dead Bugs x 10/side (
Down Dog to Cobra x 5 (
Inch Worms w/ Push Ups x 5


18min AMRAP
200m Run
5 Burpees
30′ Bear Crawl
5 Burpees
100m Farmer Carry w/kb 53/35

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