OBCF WoD 10.12.2016
Strength/Skill
| Snatch and Clean and Jerk Progression |
| With a Running Clock |
| EMOM x 6 – 2 Squat Snatch @ 85% |
| Rest 4 Min |
| EMOM x 6 – 2 Squat Clean and Jerks @ 85% |
Conditioning
| In 5min Window |
| 750m Row Then AMRAP |
| 9 Front Squats 95/65 |
| 30 Double Unders |
| Rest 5 Minutes |
| In 5min Window |
| 500m Row Then AMRAP |
| 6 Front Squats 115/85 |
| 30 Double Unders |
| Rest 5 Minutes |
| In 5min Window |
| 250m Row Then AMRAP |
| 3 Front Squats 135/95 |
| 30 Double Unders |
2016 10 11