Sport WOD for 12/01/09

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 30 secs

4 reps, 40 yd Sprint, rest 60 secs

SWOD

Deadlift 4 x 8 (add 5 lbs to previous)

MetCon

4 Rounds for time:

30 KB Snatch, 1.5 pood

20 GHD Situps

10 Burpees

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