WOD for 10/1/2012:

Assistance:
1 to 6 rep ladder of:
Pushups
KB Swings (70/45#)

Conditioning:
“Helen”
3 rounds for time of:

400m run
21 KB Swings (55/35#)
12 Pullups

Strength:
15:00 to find a 1RM Floor Press