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OBCF WoD 01.11.2016

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Warm Up/Mobility
Banded Ankle Distraction – 1 min/side
Shoulder Extension/Internal Rotation w/ Bar x 1 min (
Wrist Flexion x 1 min – Do both wrists at the same time (
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

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