3/9/12 - FRIDAY

Warm-up:
3 Rounds
HSPU - 5
DU - 50

Strength:
Bench Press @ 85% 1RM - 3x6

Met-Con:
For Time
75 lb Shoulder Press - 50
21-15-9
95 lb Hang Power Snatch
Toes 2 Bar

Assistance:
Superset #1
Weighted Ring Dips - 2x12-15
High Pull - 2x15-20
Superset #2
Skull Crusher Push-up - 2x15-20
Lateral Side Raises - 2x12-15

Ab Plank - 1xFailure

Notes:
Met-Con: the only "scheduled" rest in this WOD is the time it takes to change the weight from 75 lbs to 95 lbs.
Have fun!!!