C-WOD Friday 12.14.12

1.  Power Clean  1RM

2.  Macho Man

OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks
Ninjas:  165/115
Beasts:  185/135
Don’t be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of.  If you don’t finish 5 rounds, you need to reduce the weight and go again.
3.  Goat Training
Pick TWO of the following, based on greatest weakness…
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 105/75B.  Overhead Squats
5 x 10 reps, moderate – not for time.

C.  Ring Dips
60 reps for timeD.  Rope Climbs
10 x 15′ Rope Climbs for time

E.  L-Sits
10 RFT:  10 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps