OBCF WoD 07.14.2016
Warm Up
| Squat Hold x 2 min |
| Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) |
| 2 Rounds of Burgener Warm Up: |
| * Focus on keeping the bar close. |
| Down & Finish x 3 reps |
| Elbows High & Outside x 3 reps |
| Muscle Snatch x 3 reps |
| Snatch Land @ 2″ & ride to the bottom |
| Snatch Land @ 4″ & ride to the bottom |
| Snatch Land @ 6″ & ride to the bottom |
| Snatch Drops x 3 |
Strength/Skill
| A. Behind Neck Snatch Grip Push Press 5×2 Climb |
| B. Snatch Balance 4×2 Climb |
| C. OHS 3×2 |
WoD
| 10min AMRAP |
| 9 Power Snatch 95/65 |
| 7 OHS |
| 5 Deficit Push Ups |
2016 07 13