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OBCF WoD 01.15.2016

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Warm Up/Mobility
Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s)
Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side
2 rounds of Barbell Complex:
Squatting Quad w/ Snatch Grip x 20 sec (https://youtu.be/O-0nz-LTKLs)
Press w/ Snatch Grip (behind the neck) x 10
Push Press w/ Snatch Grip (behind the neck) x 10
OHS to 2″ depth & Hold 2 sec
OHS to 4″ depth & Hold 2 sec
OHS to 6″ depth & Hold 2 sec
OHS to full depth & Hold 2 sec
Metcon
 Get in the Boat EMOMx24
Min 1: 15/12 Cal Row
Min 2: 5 HSPU
Min 3: 40 Double Unders
Min 4: Rest
S/S
A. 15min W2H Complex of
High Hang Snatch + Mid Hang Snatch +
Squat Snatch
****perform all three reps without
dropping the bar. Focus on technique
bar path and speed under the bar.

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