WOD for 7/10/2012:

Strength:
a) Safety-bar back squat: 3 reps
b) Pull-ups: sub-max
c) 20 yard backward sled drag (HEAVY)
7 rounds, 60 seconds rest between rounds

Assistance:
a) KB Split Squats: 8-10 each leg
b) Back extensions: 12-15
3 rounds no rest