OBCF WoD 04.27.2016
“We are still masters of our fate. We are still captains of our souls.” -Winston Churchill
Warm Up
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) |
| Hip Ext/Hip Flexion on Box x 1 min/side (https://youtu.be/Rcauv7ePD_0?t=1m15s) |
| 2 sets of 3 reps of Jerk Progression: |
| * Focus on Knees out on dip and elbows slightly in front of the bar. |
| Press |
| Push Press |
| Push Jerk |
| Split Jerk |
Strength/Skill
| A. 12min W2H 5Rep Push Press |
| B. 3×5 Split Jerk Balance |
Workout of the Day
| 15min AMRAP |
| 200m Run |
| 15 S2OH 115/80 |
| 10 KBS 70/53 |
| **barbell from ground |
2016 04 26