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OBCF WoD 11.04.2015

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Warm Up
Lunges x 10/leg
Shoulder Flextion/External Rotation x 2 min/side (
Thacker C’s for Clean
A. Clean Complex
W2H-1 Power Clean+1 Front Squat+1 Hang Squat Clean
B. 20 Rep Benchmark S2OH
Max load for at least 20 unbroken reps.
 “Battle of the Bulge” AMRAP 18
20 Double Unders
10 KBS 53/35
5 HR Push Ups
Smash Shoulders w/ Lacrosse Ball x 3-5 minutes total

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