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OBCF WoD 12.31.2015

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Warm Up/Mobility
Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU)
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
 “PartySaurusRex” FT
20 Snatches 135/95
20 Clean and Jerks 135/95
20 C2B
S/S
A. EMOMx10 : 3 TnG Power Snatches 95/65
B. Gymnastic Conditioning
5 Sets of 3 Pull Ups + 5 TTB + 2 Pull Ups

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