WOD for 6/11/2012:

Strength:
a) Front Squat: 5,5,5,5+@90%
b) Weighted Pull-ups: 5,5,5

Assistance:
a) OH KB Swings: 10
b) KB Goblet Reverse Lunges: 5-7 each leg
3 rounds, 60 seconds rest

Metcon:
15 Deadlifts @185/115#
15 Wall Ball shots 20/14# ball