WOD for 6/12/2012:

Strength:
a) 40 yard Racked-KB Farmer Walk
b) 1-arm KB Thruster: 3 each arm
5 rounds, 60 seconds rest

Assistance:
a) Pull-ups: 10
b) Hand-release Push ups: 15
c) Underhand Band Pull-aparts: 20
3 rounds no rest

Conditioning:
200m run
30 Push Presses @45/25#
30 Back Squats*
2 mins rest
3 rounds for total working time

*5 burpee penalty if bar touches the ground during Push Presses and Squats