OBCF WoD 12.21.2015
| 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 | |
| “Buddy the Elf” | FT |
| 21 Thursters 115/85 | |
| 9 C2B | |
| 15 Thrusters | |
| 7 C2B | |
| 9 Thursters | |
| 5 C2B | |
| S/S | |
| A. W2H Double Power Clean | |
| 10 Min Clock | |
| B. Gymnastic Conditioning | |
| 5 Sets of 5 Pull Ups + 5 TTB | |
| don’t come off the bar. |
2015 12 20