Sport WOD for 11/25/09

Warm up
800 Meters @ 75%
Rest 120 sec
400 Meter @ 75%
Rest 60 sec
200 Meter @ 75%
Rest 30 sec
100 Meter @ 75%
Rest 3"

Multi-directional Speed / Agility
5-10-5 Shuttle
Perform 5 reps starting to left.  Rest 45 secs between reps.
Rest 2"
Perform 5 reps starting to right.  Rest 45 secs between reps.

SWOD
Front Squat 3 x 10
Bench Press 3 x 10

MetCon
Perform As Many Rounds As Possible in 20 minutes of:
15 GHD Situps
10 GHD Raises
5 Push Jerks @ 155

Post results to comments.