OBCF WoD 04.19.2016
“Every artist was first an amateur.” -Ralph Waldo Emerson
Warm Up
| DU Practice x 2 min |
| Reverse Grip Hang from Pull Up Bar – accumulate 1 min |
| 2 Rounds of Burgener Warm Up: |
| * Focus on keeping the bar close. |
| Down & Finish x 3 reps |
| Elbows High & Outside x 3 reps |
| Muscle Snatch x 3 reps |
| Snatch Land @ 2″ & ride to the bottom |
| Snatch Land @ 4″ & ride to the bottom |
| Snatch Land @ 6″ & ride to the bottom |
| Snatch Drops |
Strength/Skill
| A. Snatch Complex EMOMx12 |
| 2 Power Snatch + 1 OHS, Climbing |
| B. Double Under |
| 2min Max Reps |
| 2min Rest |
| 2min Max Reps |
WoD
| 3 Rounds for Time |
| 400m Run |
| 21 KBS 53/35 |
| 12 Box Jumps 24/20 |
2016 04 18