OBCF WoD 04.21.2016
“Even if you are on the right track, you’ll get run over if you just sit there.” -Will Rogers
Warm Up
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) |
| Thacker 3-2-1 Pause (Floor, Knees, Hips): |
| Clean Pull x 3 |
| Clean High Pull x 3 |
| Muscle Clean x 3 |
| Power Clean x 3 |
| Power Clean to Front Squat x 3 |
| Clean x 3 |
Strength/Skill
| A. 15min W2H Clean complex of: |
| 1 Power Clean + 1 Squat Clean |
| Climbing, don’t drop the bar…should touch go. |
WoD
| Grace-ish |
| 30 Clean and Jerks for time 135/95 |
| **every min complete 5 bar facing burpees |
2016 04 20