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