OBCF WoD 12.28.2015
| 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 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 | |
| Push Jerk x 10 | |
| Split Jerk x 10 | |
| OHS x 10 | |
| Metcon | |
| “Woody” | FT |
| 20 Thrusters 95/65 | |
| 20 Power Cleans | |
| 20 S2OH | |
| 20 OHS | |
| 20 Front Squats | |
| EMOM complete 5 Burpee | |
| S/S | |
| A. EMOMx10 : Max Unbroken | |
| HSPU | |
| B. EMOMx10 | |
| First – 10 Medball Situp | |
| Second – 20s L-Sit |
2015 12 27