OBCF WoD 12.14.2015
| Warm Up/Mobility | |
| Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) | |
| Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
| Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side | |
| 2 rounds of Barbell Complex: | |
| Squatting Quad w/ Snatch Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) | |
| Press w/ Snatch Grip (behind the neck) x 10 | |
| Push Press w/ Snatch Grip (behind the neck) x 10 | |
| OHS to 2″ depth & Hold 2 sec | |
| OHS to 4″ depth & Hold 2 sec | |
| OHS to 6″ depth & Hold 2 sec | |
| OHS to full depth & Hold 2 sec | |
| Metcon | |
| “Scrooge” | 7min AMRAP |
| 10 OHS 95/65 | |
| 5 SDHP | |
| S/S | |
| “Marley” | A. 20min AMRAP |
| 1st 5 TnG Snatches 95/65 | |
| 2nd 5 TnG Power Cleans |
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