OBCF WoD 12.09.2015
| Warm Up/Mobility | |
| DU Practice x 2 min | |
| Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU) | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| Burgener Warm Up: | |
| * Focus on keeping the bar close. | |
| Down & Finish x 3 reps | |
| Elbows High & Outside x 3 reps | |
| Muscle Snatch x 3 reps | |
| Snatch Land @ 2″ & ride to the bottom | |
| Snatch Land @ 4″ & ride to the bottom | |
| Snatch Land @ 6″ & ride to the bottom | |
| Snatch Drops | |
| Metcon | |
| “Blitzen” | 30 Snatches FT @ 135/95 |
| EMOM complete 20 Double Unders | |
| S/S | |
| A. Pausing Snatch High Pulls 3×2 | |
| ***pause 3 seconds just below the knee | |
| then explode into second pull | |
| B. 3×2 Hang Squat Snatch Climbing |
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