Sport WOD for 11/30/09

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

Perform AMRAP in 15 minutes:

Ring Dips, 12 reps

GHD Raises, 6 reps

30" Box Jumps, 3 reps