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OBCF WoD 11.02.2015

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Warm Up/OHS Mobility
20 DU (40 SU)
Banded Ankle Distraction – 1 min/side
5 Goblet Squats w/ 5 sec hold at the bottom
Hip Flexion/External Rotation x 2 min (
10 Sit Ups
Shoulder Flexion/Thoracic Ext on Med Ball x 2 min (similar to but hold rack and walk the hands down)
S/S A. EMOMx10
3 OHS from Ground Climbing
B. EMOMx12
1st 40 Double uNDERS
  2ND 8 KBS 53/35
Metcon AMRAP 15
 “Bunker Hill” Ascending by 2’s (2-4-6-8-10…)
Down Dog to Cobra x 10 (

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