WOD for 8/13/2012:

Plyometric:
KB Goblet squat jumps: 5,5,5

Strength:
Back Squat: 3,3,3,3+@90%

Assistance:
a) DB Walking lunges: 6 each leg
b) Safety-bar Good Mornings: 8-10
c) 1-arm KB Farmer walks (70/55#): 30 seconds each arm
3 rounds

Metcon:
15 OH KB swings
2x Ladder shuttle run (5-10-15-20 yds)
4 rounds for time