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OBCF WoD 12.18.2015

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Warm Up/Mobility
DU Practice x 2 min
Weighted Ankle Strecth w/ KB x 1 min/side (
Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to but hold rack and walk the hands down)
2 rounds of:
10 Burpees
10 Pull Ups
10 Squats
10 Push Ups
10 Sit Ups
 “Sled” AMRAP 10
10 Wall Balls 20/14
30 Double Unders
A. 3×10 Weighted Pull Ups
B. Gymnastic Benchmarks
1min Max reps Burpee BJ 24/20

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