OBCF WoD 12.31.2015
| 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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