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OBCF WoD 08.19.2016

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Warm Up

Super Squat Opener x 1 min/side (
1 Round of:
KB Clean x 5/side
KB Deadlifts (Upright Torso) x 5
KB High Pulls x 5
KB Lateral Lunge x 5/side(
KB Snatch x 5/side
Pull Up w/ Knee Hold x 15 sec (


A. Snatch Grip Deadlift 5×3, Climbing
B. Snatch Pulls 4×2, Climbing (Explosive Pull but
keep arms extended)
C. Snatch High Pulls 3×1, Climbing (elbows high
and outside)
Rest 1:30m Between Each set


8min AMRAP
8 Squats Cleans 135/95
4 Bar Muscle Ups

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