WOD for 8/8/2012:

Strength:
Multi-grip Bench: 5,5,5,5+@90%

Assistance:
a) Slider one-arm pushups (free hand performs pushups as hand on slider extends up one rep, out one rep, and in a circle one rep.)
2 reps each arm
b) Pendlay Rows: 6-8 reps (heavy)
c) DB Curl into presses: 6-8
3 rounds, 60 seconds rest

Metcon:
80 yard Bear Crawl
21-15-9 reps of:
Wall balls
Abmat Sit-ups
80 yard Bear Crawl
for time.

Core:
Wheel Roll-outs: 3X10