OBCF WoD 12.20.2016
Strength
| A. Back Squat 6-4-2-1-2-4-6 |
| With Running Clock |
| at 0:00 6 Reps at 85% |
| at 1:30 4 Reps at 90% |
| at 3:00 2 Reps at 92% |
| at 4:30 1 Rep at 95% |
| at 6:00 2 Reps at 92% |
| at 7:30 4 Reps at 90% |
| at 9:00 6 Reps at 85% |
Conditioning
| 20min AMRAP |
| 21 Cal Row |
| 15 Burpees Over the Rower |
| 9 OHS 95/65 |
2016 12 19