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OBCF WoD 07.11.2016

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Warm Up

Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s)
Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s)
2 sets of 3 reps of Jerk Progression:
* Focus on Knees out on dip and elbows slightly in front of the bar.
Press
Push Press
Push Jerk
Split Jerk

Strength/Skill

A. EMOMx8
1 Push Jerk + 1 Split Jerk, Climbing
B. EMOMx8
3 Weighted Strict Pull Ups

WoD

15min AMRAP
7 C2B
14 Push Press 95/65
21 Wall Balls 20/14 Both 10′ Target

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