WOD for 7/11/2012:

Strength:
a) Push-press: 5,5,5,5+@90%
b) Pull-up isometric hold: chin over bar for max time after push press work sets

Assistance:
a) Push-up isometric hold: max
b) DB Front Raises: 10
c) DB Lateral Raises: 10
d) Underhand Band Pull-aparts: 20
3 rounds, minimal rest

Conditioning:
25 Hang Cleans (95/65#)
25 KB Push Presses each arm (55/35#)
25 Hang Cleans
for time.