Sport WOD for 11/23/09

Warm Up

9-6-3 reps of:

Linear Spiderman Progression

Inchworms

Lateral Lunges

Rev Lunge w/ Overhead Reach

SWOD

Squat 3 x 10 (add 5lbs) rest 90 secs btwn sets

Press 3 x 10 (add 5lbs) rest 90 secs btwn sets

MetCon

For time:

100 Wall Ball Shots (20#)

OR

Every Minute on the Minute perform 10 rounds of:

110yd Sprint