OBCF WoD 11.30.2015
| Warm Up/Mobility | ||||
| Deep Squat Lat Strecth x 2 min (https://youtu.be/kNLMQOBt2pE) | ||||
| 10 Lunges | ||||
| 10 Box Step Ups | ||||
| 10 Cossak Squats (5/side) | ||||
| 10 Push Ups on the box used for the step ups | ||||
| Banded Frog Strecth x 2 minutes (https://youtu.be/KVFgGmEF7AE) | ||||
| S/S | ||||
| A. EMOMx10 | ||||
| 1 Back Squat @ 85% | ||||
| B. Box Jump Conditioning | ||||
| Focus here is bounding | ||||
| EMOMx10 | ||||
| 7 bounding BJ | ||||
| Metcon | ||||
| “Dasher” | 12 Min AMRAP | |||
| 7 Pull Ups | ||||
| 7 Push Ups | ||||
| 30 Double Unders |
2015 11 29