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OBCF WoD 11.05.2015

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Warm Up/Squat Mobility
Lunges x 10/leg
Ankle Flexion – knee to rack/wall x 2 min/side
Good Morninngs w/ PVC x 10
Banded Frog Strecth x 2 – 3 minutes (
Hip Flexion/External Rotation x 2 min (
A. W2H Triple Back Squat in 15min
B. EMOMx10
7 Burpee Box Jumps 24/20
 “LZ X-Ray” For Time: 21-15-9-6-3
Snatch 75/55
Lateral Barbell Burpees
Samson Strecth x 30 sec x 5/side

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