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OBCF WoD 04.11.2016

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Warm Up/Mobility
Shoulder Flexion/External Rotation x 1 min/side (
Wrist Flexion x 1 min – Do both wrists at the same time (
2 sets of 3 reps of Jerk Progression:
* Focus on Knees out on dip and elbows slightly in front of the bar.
Push Press
Push Jerk
Split Jerk
A. 10min Est. Heavy Split Jerk
B. 3×5 Split Jerk Balance @ 60% of A
Thrusters 95/65
Pull Ups

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