OBCF WoD 11.02.2015
| 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 (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
| 10 Sit Ups | |
| Shoulder Flexion/Thoracic Ext on Med Ball x 2 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s 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…) |
| OHS | |
| TTB | |
| Cooldown/Mobility | |
| Down Dog to Cobra x 10 (https://youtu.be/Kp2PlwLrlic?t=40s) |
2015 11 01