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OBCF WoD 04.27.2016

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“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 (
Hip Ext/Hip Flexion on Box x 1 min/side (
2 sets of 3 reps of Jerk Progression:
* Focus on Knees out on dip and elbows slightly in front of the bar.
Push Press
Push Jerk
Split Jerk


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

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