OBCF WoD 11.09.2015
| Warm Up/Hip & Ankle Mobility | ||||||||
| 5 Inch Worms w/ Push Up | ||||||||
| 5 Cossak Squats w/ 2 sec hold at bottom | ||||||||
| 10 Goodmornings | ||||||||
| 15 Walking Lungs | ||||||||
| Hip Flexion/External Rotation (https://youtu.be/JBHzXF-mVjY) x 1 min/side | ||||||||
| Ankle Flexion w/ PVC (https://youtu.be/ov9bUXvFE14) x 1 min/side | ||||||||
| S/S | ||||||||
| A. Back Squats 3 set x 10 Reps | ||||||||
| Climbing (Start this progression at 70% of 1RM) | ||||||||
| B. EMOMx10 | ||||||||
| 10 Push Ups | ||||||||
| Metcon | ||||||||
| 3 Rounds for Time | ||||||||
| 10 Power Cleans 135/95 | ||||||||
| 10 Sit Ups w Med Ball | ||||||||
| Cooldown/Mobility | ||||||||
| Samson Strecth x 30 sec x 5/side | ||||||||
2015 11 09