C-WOD Tuesday 12.11.12

1.  Clean and Jerk

5 x 1 – heavy, across

2.  Back Squat

2×5 heavy
3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness…
A.  C2B Pull ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  8 C2B
B.  Muscle ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3-4 Muscle ups
C.  Upper body Pulling Strength
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70