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OBCF WoD 11.24.2015

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Thanksgiving Hours and Update:  Closed on Thursday, and there will be one WoD at 1pm on Friday.  Also, don’t forget about our Black Friday Specials!

Warm Up/Mobility
10 Single Arm KB Presses
20 Sit ups
10 Goblet Squats w/ 5 sec pause at bottom
10 KBS
Shoulder Flexion/Thoracic Ext on Med Ball x 2 min (similar to but hold rack and walk the hands down)
Bow & Arrow Shoulder Distraction x 2 min/side (
A. Strict Press
Climb to set of 1 then drop load
as needed.
18min AMRAP
Ascending Reps by 5
Wall Balls

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