OBCF WoD 11.11.2015
| Warm Up/Overhead Mobility | |
| 10 Push Ups | |
| 10 Goblet Squats | |
| 10 Lunges | |
| 10 Kettlebell Swings | |
| Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
| Kettle Bell Shoulder Reset (https://youtu.be/RmTk_d6MtTk?t=1m20s) x 1 min/side | |
| Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side | |
| S/S | |
| Iwo Jima | A. Jerk Complex W2H |
| 1 Push Jerk + 1 Split Jerk from Rack | |
| B. 20 Rep Benchmark Squat Cleans | |
| Metcon | |
| 3 Rounds for Time | |
| 10 HPC 115/85 | |
| 10 Push Press | |
| Cooldown/Mobility | |
| Smash Shoulders w/ Lacrosse Ball x 3-5 minutes total |
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