OBCF WoD 07.26.2016
Warm Up
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) |
| Shoulder Flexion/External Rotation x 1 min/side (https://youtu.be/-ZU3X59t7is?t=1m57s) |
| Thacker 3-2-1 Pause (Floor, Knees, Hips): |
| Clean Pull x 3 |
| Clean High Pull x 3 |
| Muscle Clean x 3 |
| Power Clean x 3 |
| Power Clean to Front Squat x 3 |
| Clean x 3 |
Strength/Skill
| A. Jerk Complex |
| EMOM x 8 |
| 3 Split Jerks, Pause 1 Sec in bottom of Dip |
| Climbing |
| B. Clean Complex |
| EMOM x 8 |
| 3 Hang Squat Cleans, Pause 1 Sec in the bottom |
| of the squat, Climbing |
WoD
| 20min AMRAP |
| 200 Double Unders |
| 100 Meter Run |
| 25 Power Cleans |
| 50 S2OH 95/65 |
2016 07 25