WOD for 5/22/2012:

Strength:
a) Front Squat: 4-6 reps
b) KB High Pulls (heavy): 8-10 reps
4 sets, 2:00 rest between sets

Assistance/ Conditioning:
Light Hang Squat Clean into Thruster (95/65#): 2 reps every 30 seconds for 5 minutes.

Metcon:
400m run
25 wall balls (20/14#)
15 Knee-to-elbows
10 Burpee box jumps
3 rounds for time