OBCF WoD 01.15.2016
| 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. |
2016 01 14