OBCF WoD 04.11.2016
| Warm Up/Mobility | |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) | |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) | |
| 2 sets of 3 reps of Jerk Progression: | |
| * Focus on Knees out on dip and elbows slightly in front of the bar. | |
| Press | |
| Push Press | |
| Push Jerk | |
| Split Jerk | |
| S/S | |
| A. 10min Est. Heavy Split Jerk | |
| B. 3×5 Split Jerk Balance @ 60% of A | |
| Metcon | |
| 27-21-15-9-3 | |
| Thrusters 95/65 | |
| Pull Ups |
2016 04 10