OBCF WoD 12.17.2015
| Warm Up/Mobility | |
| 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) | |
| Squat Hold x 2 min | |
| 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 | |
| “Snowball” | 21/15/9 |
| Squat Snatch 95/65 | |
| C2B | |
| S/S | |
| A. EMOMx 10 : 1 Back Squat | |
| increase load 5 pounds from last | |
| session. | |
| B. EMOMx10 | |
| First – 5 HSPU | |
| Second – 5 Pistols each leg |
2015 12 16