C-WOD Thursday 12.13.12

1.  Snatch 
5 x 1, across off blocks at the knees.

2.  Front Squat
10 x 1 across, OTM

3.  30-25-20-15-10-5 rep for time of:
Wall Balls, 20/14
Burpees

4.  Goat Training
Pick two of the following, base on greatest weakness…
A.  Box Jumps
For time:  10 x 12 unbroken Reps – you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10