OBCF WoD 07.21.2016
Warm Up
| Ankle Flexion – knee to rack/wall x 1 min/side |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) |
| 2 Rounds of Burgener Warm Up: |
| 2 rounds of Barbell Complex: |
| Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) |
| Front Squat x 5 |
| Push Press x 5 |
| Push Jerk x 5 |
| Split Jerk x 5 |
Strength/Skill
| A. Front Squats 6×4, Climbing |
| Strict 2min rest between sets |
| B. Jerk/Dip Drives 5×3 @ 100% of 1RM Jerk |
WoD
| 10min AMRAP |
| 3 Deadlifts 155/115 |
| 2 Power Cleans |
| 1 Push Jerk |
2016 07 20