OBCF WoD 11.10.2015
| Warm Up/Shoulder Mobility | |
| 10 Ring Rows w/ 2 sec negative | |
| Bow & Arrow Shoulder Distraction x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| 10 Kettlebell Deadlifts (focus on Upright Torso) | |
| 5 Inch Worms w/ Push Ups | |
| Burgener Warm Up | |
| S/S | |
| A. Snatch 3×2 @75% | |
| 2×1 @85% | |
| 1×1 @90% | |
| 2×1 @85% | |
| 3×2 @75% | |
| 2min rest between sets | |
| Metcon | |
| Belleau Wood | 3 Rounds For Time |
| 10 Pull Ups | |
| 15 Push Ups | |
| 20 Air Squats | |
| Cooldown/Mobility | |
| Shoulder Extension/Internal Rotation x 2 min/side (https://youtu.be/1ARPjekZPJw) | |
2015 11 09