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OBCF WoD 03.24.2016

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Warm Up/Mobility
Shoulder Flexion/External Rotation x 1 min/side (
Wrist Flexion x 1 min/side (
2 rounds of Barbell Complex:
Squatting Quad w/ Clean Grip x 20 sec (
Front Squat x 5
Push Press x 5
Push Jerk x 5
Split Jerk x 5
Metcon Open Announcement 16.5
10min AMRAP
Hang Clean
Front Squats
Ascending by reps of 3
3-6-9-12-15….and so on
3 Push Press @ 80% of Mondays Heaviest Load

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