OBCF WoD 07.12.2016
Warm Up
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) |
| Wrist Flexion x 1 min – Do both wrists at the same time (https://youtu.be/Un1PDhrU3h0?t=5m46s) |
| Thacker 3-2-1 Pause (Floor, Knees, Hips): |
| Clean Pull x 3 |
| Clean High Pull x 3 |
| Muscle Clean x 3 |
| Power Clean x 3 |
| Power Clean to Front Squat x 3 |
| Clean x 3 |
Strength/Skill
| A. EMOMx8 |
| 1Power Clean + 1 Squat Clean, Climbing |
| B. EMOMx4 |
| 1 Squat Clean, Climbing |
WoD
| 4 Rounds For Time |
| 400m Run |
| 10 Walking Front Rack Lunges 115/85 |
| 10 Box Jumps |
2016 07 11