OBCF WoD 12.04.2015
| Warm Up/Mobility | |
| 10 Walking Lunges | |
| 10 Sit Ups | |
| 10 Squats w/ 2 sec hold at the bottom | |
| 10 Push Ups | |
| 5 Goblet Squats w/ 5 sec hold at the bottom | |
| Hip Flexion/External Rotation x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
| 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) | |
| Metcon | |
| “Comet” | FT |
| 1 Round of Cindy | |
| 10 Deadlifts 135/95 | |
| 1 Round of Cindy | |
| 10 Hang Power Cleans | |
| 1 Round of Cindy | |
| 10 Power Cleans | |
| 1 Round of Cindy | |
| 10 Front Squats | |
| 1 Round of Cindy | |
| 10 Push Jerks | |
| 1 Round of Cindy | |
| S/S | |
| A. EMOMx10 | |
| 8 Unbroken Pull Ups | |
| B. Gymnastic Benchmarks | |
| 1 min Max Box Jumps 24/20 |
2015 12 03