OBCF WoD 12.30.2015
| 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 | |
| “Bullseye” | 4RFT |
| 10 Deadlifts 225/155 | |
| 10 TTB | |
| 10 Dumbbell Push Press 50/25 | |
| 10 Kbs 70/53 | |
| S/S | |
| A. W2H Complex of: | |
| 1 PP + 1 PJ + 1 SJ | |
| 10 Min | |
| B. W2H Complex of: | |
| 1 PC + 1 HPC + 2 Front Squats |
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