OBCF WoD 11.06.2015
| Warm Up/Shoulder Mobility | |
| 5 Wall Walks | |
| Shoulder Extension/Internal Rotation x 2 min/side (https://youtu.be/1ARPjekZPJw) | |
| Thacker C’s for Clean | |
| Jerk Instruction x 2 – 3 minutes | |
| S/S | |
| A. Gymnastic Benchmark | |
| 3sets of max reps unbroken Ring Dips | |
| 2min Rest between attempts | |
| B. EMOM x 5 | |
| 6 foot hs walk to wall then | |
| max rep hspu | |
| Metcon | |
| “Battle of Medina” | For Time |
| 10 Clean and Jerks 135/95 | |
| 25 Wall Balls 20/14 | |
| 10 Clean and Jerks | |
| 25 Wall Balls | |
| 10 Clean and Jerks | |
| Cooldown/Mobility | |
| Hip Flexion/External Rotation x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) |
2015 11 05