
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