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OBCF WoD 07.22.2016

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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

 

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