OBCF WoD 11.24.2015
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 https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
| Bow & Arrow Shoulder Distraction x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| S/S | |
| A. Strict Press | |
| 5-5-3-3-1-3-3-5-5 | |
| Climb to set of 1 then drop load | |
| as needed. | |
| Metcon | |
| 18min AMRAP | |
| Ascending Reps by 5 | |
| TTB | |
| Wall Balls | |
| 5-10-15-20….. |
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