OBCF WoD 12.22.2015
| Warm Up/Mobility | |
| Banded Ankle Distraction – 1 min/side | |
| Hip Flexion/External Rotation x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
| Hip Ext/Hip Flexion on Box x 1 min/leg (https://youtu.be/Rcauv7ePD_0?t=1m15s) | |
| 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 | |
| OHD Squat x 10 | |
| Metcon | |
| “North Swole” | AMRAP 7 |
| Wall Ball Shots 20/14 | |
| EMOM 5 Deadlifts 225/155 | |
| S/S | |
| A. EMOMx 10 : 1 Back Squat | |
| increase load 5 pounds from last | |
| session. | |
| B. WEH Triple Strict Press | |
| 12min Clock |
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