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OBCF WoD 11.11.2015

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Warm Up/Overhead Mobility
10 Push Ups
10 Goblet Squats
10 Lunges
10 Kettlebell Swings
Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to but hold rack and walk the hands down)
Kettle Bell Shoulder Reset ( x 1 min/side
Shoulder Flexion/External Rotation ( x 1 min/side
 Iwo Jima A. Jerk Complex W2H
1 Push Jerk + 1 Split Jerk from Rack
B. 20 Rep Benchmark Squat Cleans
3 Rounds for Time
10 HPC 115/85
10 Push Press
Smash Shoulders w/ Lacrosse Ball x 3-5 minutes total

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