WOD for 5/23/2012:

Strength/ Plyometric:
a) Narrow-stance Back Squat: 3,3,3,3+@90%
b) Trapbar Jumps (95/65#): 3,3,3 after work sets

Assistance:
a) Overhead Squat: 6-8 reps
b) Iron-cross Glute-Ham Raises: sub-max
4 rounds no rest

Metcon:
3 Deadlifts (225/155#)
6 Hand-release Pushups
9 Squats
10 Rounds for time