OBCF WoD 07.06.2016
Warm Up
| DU Practice x 2 min |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) |
| 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 |
Strength/Skill
| A. EMOMx8 |
| 1 Power Snatch + 1 Squat Snatch, Climbing |
| B. EMOMx8 |
| Odd-8 Deficit Push Ups |
| Even-8 Ring Dips |
WoD
| For Time: Reps of 30/20/10 |
| Hang Power Snatch 75/55 |
| Push Ups |
| Double Unders |
2016 07 05