WOD for 9/10/2012:

Assistance:
a) Incline DB Bench: 12-15
b) 1-arm KB Row: 30 seconds each arm

c) 20 Underhand Band Pull-aparts
3 rounds

Conditioning:
“Happy Birthday Melissa!”
28 Double-unders
28 Knee-to-elbows
28 OH KB Swings (55/35#)
28 Thrusters (65/45#)
28 Pull ups
28 Burpees
for time.

Strength:
Fat-bar Floor Press: 3,3,3,3+@90%