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OBCF WoD 12.23.2015

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Warm Up/Mobility
Ankle Flexion w/ PVC (https://youtu.be/ov9bUXvFE14) x 1 min/side
Hip Flexion/External Rotation (https://youtu.be/JBHzXF-mVjY?t=1m52s) x 1 min/side
Burgener Warm Up w/ Clean Grip:
* Focus on keeping the bar close.
Down & Finish x 3 reps
Elbows High & Outside x 3 reps
Muscle Clean x 3 reps
Clean Land @ 2″ & ride to the bottom
Clean Land @ 4″ & ride to the bottom
Clean Land @ 6″ & ride to the bottom
Clean Drops
Jerk Progression 2 sets of 3 reps of:
* Focus on Knees out on dip and elbows slightly in front of the bar.
Press
Push Press
Push Jerk
Split Jerk
Metcon
 “Yule Tide Burpees” With 10min Running Clock
15-12-9
Power Snatch 115/85
TTB
**in remaining time AMRAP of:
Burpee Box Jumps 24/20
S/S
A. W2H 5 Rep Deadlift
15 min Clock
B. EMOMx10
2 Clean and Jerks at 85% of 1RM

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