OBCF WoD – 06.08.2017
Strength/Skill
A. Snatch Balance Every 2min 2 Snatch Balance x 5 (10min)
Climb the load but keep moderate…work on speed and stability
under the bar. 2sec pause in the bottom position.
B. Squat Snatch EMOM
Min 1 – 3 Snatches @ 60% of 1RM
Min 2 – 3 Snatches @ 65%
Min 3 – 2 Snatches @ 70%
Min 4 – 2 Snatches @ 75%
Min 5 – 1 Snatch @ 80%
Min 6 – 1 Snatch @ 82%
Min 7 – 1 Snatch @ 85%
Conditioning
FT
500m Row
25 Burpees over the Rower
Then 3 Rounds of
10 KBS 70/53
10 Box Jump Overs 24/20
2017 06 07