OBCF WoD 12.07.2015
| Warm Up/Mobility | |
| Banded Ankle Distraction – 1 min/side | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/Un1PDhrU3h0?t=5m15s) | |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) | |
| 3 rounds of Barbell Complex: | |
| Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) | |
| Back Squat x 10 | |
| Front Squat x 10 | |
| Push Press x 10 | |
| Metcon | |
| “Cupid” | 5RFT |
| 20 Ring Dips | |
| 14 Thrusters 115/85 | |
| S/S | |
| A. EMOMx 10 : 1 Back Squat | |
| increase load 5 pounds from last | |
| session. | |
| B. W2H Strict Press | |
| 10min Clock |
2015 12 06