WOD for 10/15/2012:

Assistance:
a) Vertical med ball throw: 3
b) Dumbbell L-lateral raises: 8-10

c) Skin the cat: 1-3
4 rounds

Conditioning:
Max distance prowler push with body weight on prowler in 3:00
Rest 2:00, then:
Max double-unders in 3:00

Strength:
a) Strict military press (no leg drive): 5,5,5,5+@90%
b) Weighted dead-hang pullup: 5,5,5