
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