OBCF WoD 07.22.2016
Warm Up
| DU Practice x 2 min |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) |
| 2 Rounds of Burgener Warm Up w/ Clean Grip: |
| * Focus on keeping the bar close. |
| Down & Finish x 3 reps |
| Elbows High & Outside x 3 reps |
| Muscle Clean x 3 reps |
| Front Squat x 3 |
Strength/Skill
| A. Clean Complex |
| 12min W2H – 1Power Clean + 1 Hang Squat |
| Clean |
| B. EMOMx10 – 2 Strict HSPU + 3 Kipping HSPU |
WoD
| For Time |
| 200m Run |
| 100 Double Unders |
| 50 Wall Balls |
| 100 Double Unders |
| 200m Run |
2016 07 21