OBCF WoD 01.11.2016
| Warm Up/Mobility | |
| Banded Ankle Distraction – 1 min/side | |
| Shoulder Extension/Internal Rotation w/ Bar x 1 min (https://youtu.be/1ARPjekZPJw) | |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) | |
| 2 rounds of Barbell Complex: | |
| Muscle Clean (from high hang) x 3 | |
| Muscle Clean (from above knee) x 3 | |
| Muscle Clean (from floor) x 3 | |
| Power Clean (from high hang) x 3 | |
| Power Clean (from above knee) x 3 | |
| Power Clean (from floor) x 3 | |
| Metcon | 12min AMRAP |
| Chip Dip | 10 Ring Dips |
| 5 Power Cleans 115/80 | |
| S/S | A. EMOMx10 |
| 1 Back Squat – 5# over last sesh | |
| B. 10min HSPU | |
| 3 Sets of Max Rep Strict HSPU | |
| followed by 3 Kipping HSPU |
2016 01 10