C-WOD Friday 12.21.12

1.  Clean Pulls 
5×2 at 1rm Clean

2.  AMRAP 6

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155
  
3.  Goat Training
Pick TWO of the following, based on greatest weakness…
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80B.  Overhead Squats
5 x 10 reps, moderate – not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15′ Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

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