OBCF WoD 12.12.2016
Strength
| A. Back Squat |
| With a Running Clock |
| at 0:00 6 Reps at 83% |
| at 2:00 1 Rep at 95% |
| at 4:00 4 Reps at 88% |
| at 6:00 1 Rep at 95% |
| at 8:00 2 Reps at 92% |
| at 10:00 1 Rep at 95+% |
Conditioning
| A. 10min AMRAP |
| 20 Wall Balls 20/14 10′ |
| 30 Double Unders |
| 10 Box Jump Overs 24/20 |
| Rest 5-7min |
| B. FT – Unbroken Pull Ups |
| 10-9-8-7-6-5-4-3-2-1 |
| **Don’t have to break after each round but |
| when you do decide to break it must be at |
| the end of a round. |
2016 12 11