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OBCF WoD 04.18.2016

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“Don’t wait for extraordinary opportunities.  Seize common occasions and make them great.”  -Orison Swett Marden

Warm Up

Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s)
1 round of Barbell Complex:
Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs)
Back Squat x 5
Front Squat x 5
Push Press x 5
Push Jerk x 5
Split Jerk x 5
OHS x 5

Strength/Skill

A. Strict Press Seated on Box
3×5, Climbing
B. 3 sets of Max rep Ring Dips
2min rest between each set

WoD

15min AMRAP
5 Strict Pull Ups
10 Push Ups
15 Back Squats 135/95
***barbell from ground***

 

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