July 30th 2012 WOD

Skill

Air squats
Pole squats
Pistols

WOD

For time:
30 pull-ups
185#/135# clean and jerk, 5 reps
25 pull-ups
185#/135# clean and jerk , 4 reps
20 pull-ups
185#/135# clean and jerk, 3 reps
15 pull-ups
185#/135# clean and jerk, 2 reps
10 pull-ups
185#/135# clean and jerk, 1 rep

Scale as needed.

Train Hard Train Smart!