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OBCF WoD 05.23.2016

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“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.”  -Benjamin Franklin

Warm Up

Hip Flexion/External Rotation on the wall x 2 min (
Bow & Arrow Shoulder Distraction x 1 min/side (
DU x 2 min
Thacker 3-2-1 Pause (Floor, Knees, Hips)
Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Power Snatch x 3
Power Snatch to OHD Squat x 3
Snatch x 3


A. 15min W2H Pausing Snatch
Power or Squat
Pause 3 Sec just below the knees

Workout of the Day

Every 5min for 20min
Run 400m
10 Wall Balls 20/14
30 Double Unders
***record how long each round takes
post your fastest round as score.
***scale running distance for athletes
that need more time to complete
required work.

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