
OBCF WoD 12.10.2015
Warm Up/Mobility | |
Ankle Flexion – knee to rack/wall x 1 min/side | |
Shoulder Flextion/External Rotation x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) | |
2 rounds of Barbell Complex: | |
Squatting Quad w/ Clean Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) | |
Front Squat x 10 | |
Push Press x 10 | |
Push Jerk x 10 | |
Split Jerk x 10 | |
Thacker C’s for Clean | |
Metcon | |
“Rudolph” | 5RFT |
10 Power Cleans 135/95 | |
S/S | 10 Burpees |
A. W2H Jerk from Blocks or Rack | |
10min | |
B. 3×10 Front Squats Climbing |
2015 12 09