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OBCF WoD 01.27.2016

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Squat Day!  Remember, this is not a one rep max attempt at the Back Squat.  Same weight across all ten reps.  Add 5 lbs. from last weeks session.

Warm Up/Mobility
Banded Ankle Distraction – 1 min/side
Squat Hold x 2 min
Deep Squat Lat Strecth x 1 min (
2 Rounds of:
Goblet Squats w/ 5 sec hold at the bottom x 5
Goodmornings w/ PVC x 10
OHD Squat w/ PVC x 10
Yoga Push Up x 10 (
A. Emomx10
1 Back Squat – 5# over last Sesh
B. 10min W2H Pausing Squat Snatch
Pause 3s just below the knee
Metcon  Snatchural
10min AMRAP
10 Power Snatch 95/65
10 Lateral Burpee over Bar

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