OBCF WoD 04.15.2016
| Warm Up/Mobility | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| Thacker 3-2-1 Pause (Floor, Knees, Hips) | |
| Snatch Pull x 3 | |
| Snatch High Pull x 3 | |
| Muscle Snatch x 3 | |
| Power Snatch x 3 | |
| Power Snatch to OHD Squat x 3 | |
| Snatch x 3 | |
| S/S | |
| A. 10min to Est. 3RM Hang Power Snatch | |
| B. 3×5 Pausing Snatch Balance, 5sec Pause | |
| **goal here is speed under the bar and to lock | |
| down that rock bottom position. | |
| Metcon | |
| “Ka’Randy” | |
| 30 Wall Balls 20/14 | |
| 15 Snatches 75/55 | |
| 30 Wall Balls 20/14 | |
| 15 Snatches 75/55 | |
| 30 Wall Balls 20/14 | |
| 15 Snatches 75/55 | |
| 30 Wall Balls 20/14 | |
| 15 Snatches 75/55 | |
| 30 Wall Balls 20/14 | |
| 15 Snatches 75/55 |
2016 04 14