WOD for 6/18/2012

Strength:
Front Squat: 3,3,3,3+90%

Assistance:
a) DB Step-ups onto 16″ box: 6-8 each leg
b) KB Deficit Deadlift: 12-15
3 rounds

Conditioning:
80 yard sprint
15 Hand-release Push-ups
20 OH KB Swings (35/55#)
30 Duck Hops
AMRAP in 12:00