OBCF WoD 12.18.2015
| Warm Up/Mobility | |
| DU Practice x 2 min | |
| Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU) | |
| Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
| 2 rounds of: | |
| 10 Burpees | |
| 10 Pull Ups | |
| 10 Squats | |
| 10 Push Ups | |
| 10 Sit Ups | |
| Metcon | |
| “Sled” | AMRAP 10 |
| 10 Wall Balls 20/14 | |
| 30 Double Unders | |
| S/S | |
| A. 3×10 Weighted Pull Ups | |
| Climbing | |
| B. Gymnastic Benchmarks | |
| 1min Max reps Burpee BJ 24/20 |
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