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OBCF WoD 12.10.2015

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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

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