This WOD was derived from CrossFit Invictus and their performance blog (3 OCT 2013).
A. Three sets of:
5 Front Squats
Rest 3 minutes
Warm up well and build to your heaviest five reps.
B. For time:
30 Pull ups
20 Box jumps (24"/20")
10 Snatch (135/95 lbs)
20 Box jumps (24"/20")
30 Pull ups
Snatch should be a full squat snatch.
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Training Videos
CrossFit Saskatoon posted a viideo of the traditional front squat, looks like they borrowed it from CFHQ. If you have tight wrists there are other variations you can use to perform the front squat such as these 3 variations.
Jason Khalipa teaches the kipping pull up.
This video from PTG offers a quick look at how to perform the landing, progressions, and techniques for the box jump.
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