OBCF WoD 12.16.2015
| 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) | |
| 2 rounds of: | |
| Yoga Push Up x 10 (https://www.youtube.com/watch?v=DbrRJm7GFb | |
| Sit Ups x 10 | |
| Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) | |
| Lunges x 10 | |
| Goodmornings w/ PVC x 10 | |
| Metcon | |
| “Noel” | AMRAP 7 Ascending Reps of 3 |
| Front Squats 115# FG | |
| Box Jumps 24/20 | |
| S/S | |
| A. EMOMx10: 1 HPC + 1 PC Climbing | |
| B. W2H Triple Sumo Deadlift | |
| 10min Clock |
2015 12 15