
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