OBCF WoD 11.12.2015
| Warm Up/Hip Mobility | |
| 10 Leg Swings Front to Back | |
| 10 Leg Swings Side to Side | |
| 5 Inch Worms | |
| 10 Toy Soldiers | |
| Couch Strech x 1 min/side | |
| Hip Ext/Hip Flexion on Box x 1 min/leg (https://youtu.be/Rcauv7ePD_0?t=1m15s) | |
| S/S | |
| A. Front Squats 3×10 Climbing (Start this progression at 70% of 1RM) | |
| B. 3×10 Front Rack Step up Climbing 20″ | |
| Metcon | |
| 10min AMRAP | |
| 5 Squat Cleans 155/105 | |
| 7 C2B | |
| Cooldown/Mobility | |
| Squat Hold x 2 – 3 min |
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