C-WOD Monday 12.10.12

1.  Snatch
A.  Squat Snatch, 3×1 – from high hang – at the pockets
B.  Squat Snatch, 3×1 – from below the knees

2.  Front Squats
A.  3RM
B.  10RM

3.  GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness…
A.  Handstand Push ups
OTM x 20
Odd: 5 HSPU – rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20
Odd: 6 Push Press
Even:  200m Run or 200m Row