OBCF WoD 08.26.2016
Warm Up
| Ankle Flexion – knee to rack/wall x 1 min/side | ||
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | ||
| 2 Rounds of 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. OHS 5×2, Climbing |
| B. Snatch Balance 4×2, Climbing |
| C. Hang Squat Snatch 3×1, Climbing |
| Rest 1:30 between each set |
Metcon
| 8min AMRAP |
| 4 Squat Snatch 135/95 |
| 8 Pull Ups |
2016 08 25