Conditioning

Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges (trialing knee should touch the ground lightly) 20 Double-unders  (60 singles 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds between rounds

from the Crossfit main page WOD, 2/15/2012

Strength

Back Squat  60%x5/70%x4/80%x4x4

Snatch  60%x5/65%/4/75%x4/85%x2x4

Power Clean 75%x4/85%x2x4

Time permitting work on your Goats.

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