WOD for 8/6/2012:

Plyometric:
Box jumps into bottom position squat: 3 sets of 3 reps

Strength:
a) Back Squat: 5,5,5,5+@90%
b) Weighted Pull-ups: 5,5,5

Assistance:

a) Plate-overhead box step-ups: 10 each leg
b) Slider leg curls: 15-20
c) Cambered-bar zercher Farmer walk (185/95#): 40 yds
d) Airdyne: max effort for 30 seconds

Conditioning:
Battling ropes: 30 seconds waves/ 30 seconds thrusters; 2 rounds.