WOD for 7/18/2012:

Strength:
a) Push Press: 3,3,3,3+@90%
b) Pullup isometric hold (max time with chin over bar): 3xmax

Assistance:
a) DB L-Lateral Raise: 10
b) Sumo Double-KB Bent over row: 10
c) Skin the cat: 1-3
3 rounds minimal rest

Conditioning:
10,9,8,7,6,5,4,3,2,1 reps of:
Hang Clean (80% of 3RM Push Press)
Wall Balls (20/14#)
for time