OBCF WoD 07.28.2016
Warm Up
| Hip Flexion/External Rotation x 1 min/side (https://youtu.be/JBHzXF-mVjY?t=1m52s) |
| Reverse Grip Hang from Pull Up Bar – accumulate 1 min |
| Thacker 3-2-1 Pause (Floor, Knees, Hips) |
| Snatch Pull x 3 |
| Snatch High Pull x 3 |
| Muscle Snatch x 3 |
| Power Snatch x 3 |
| Power Snatch to OHD Squat x 3 |
| Snatch x 3 |
Strength/Skill
| A. Snatch Complex |
| 5 Sets of: 2 High Pulls + 1 Power Snatch + 1 Squat |
| Snatch |
| Rest 3 min between sets |
WoD
| For Time |
| 15-12-9 |
| Deadlifts 185/135 |
| Box Jumps 24/20 |
| HSPU |
2016 07 27