OBCF WoD 05.15.2016
“We are the creative force of our life, and through our own decisions rather than our conditions, if we carefully learn to do certain things, we can accomplish those goals.” – Stephen Covey
Warm Up
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) |
| 2 rounds of Barbell Complex: |
| Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) |
| Front Squat x 5 |
| Push Press x 5 |
| Push Jerk x 5 |
| Split Jerk x 5 |
Strength/Skill
| A. EMOMx10 |
| 1 Power Clean + 1 Squat Clean + |
| Jerk……Climbing…Don’t Drop the bar. |
| B. EMOMx8 |
| Max Rep Unbroken Strict Pull Ups |
WoD
| 10min AMRAP |
| 15 Wall Balls 20/14 |
| 15 Burpee to 6″ Target |
2016 05 15