OBCF WoD 12.03.2015
| Warm Up/Mobility | |
| 5 Wall Walks | |
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw) | |
| Burgener Warm Up w/ Clean Grip | |
| * Focus on keeping the bar close. | |
| Jerk Progression –> Press, Push Press, Push Jerk, Split Jerk | |
| * Focus on Knees out on dip and elbows slightly in front of the bar. | |
| Metcon | |
| “Vixen” | 7RFT |
| 10 OHS 95/65 | |
| 5 Bar Facing Burpees | |
| 10 Power Snatch 95/675 | |
| S/S | |
| A. EMOM x 10 : 1 Jerk from Rack @ 85% | |
| B. W2H Complex of: | |
| 1 High Hang Clean + 1 Low Hang Clean + 1 Clean |
2015 12 02