OBCF WoD 12.01.2015
| Warm Up/Mobility | ||||
| 10 KB Deadlifts | ||||
| 10 Box Jumps | ||||
| 10 Push Ups | ||||
| 10 Lunges | ||||
| Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) | ||||
| Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side | ||||
| Metcon | ||||
| “Dancer” | 3RFT | |||
| 20 KBS 532/35 | ||||
| 15 Box Jump Overs 24/20 | ||||
| 10 Pistols | ||||
| S/S | ||||
| A. OHS 3×10 From Rack Climbing | ||||
| B. For Time | ||||
| 10-9-8-7-6-5-4-3-2-1 Unbroken HSPU | ||||
| Must complete set unbroken before moving | ||||
| to next set…rest as need between but this is | ||||
| for time! 15min Cap |
2015 11 30