Sport WOD for 11/24/09

Warm up
Dynamic Progressions
Ground Based Mobility

Linear Speed WOD
8 reps, 20 yd Resisted Sprint, walkback and repeat
6 reps, 20 yd Sprint, rest 45 secs
4 reps, 40 yd Sprint, rest 90 secs

SWOD
Deadlift 4 x 8 @ 80% 1RM

MetCon
5 Rounds for time:
40 yds of Reverse Walking Lunges
20 Ring Dips