OBCF WoD 07.11.2016
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 |
2016 07 10