Tuesday WOD 8/9/09

Dynamic Warmup
Then:
20 KB Swing +
10 Pull-ups +
10 Burpees+
30 seconds L Hold
5 rounds
Then:
30 meter resisted backward sprints +
30 meter resisted forward sprints +
10 press-ups
3 times equates to 1 round
3 rounds in total
Then:
10 KB Single Arm OHP +
20 KB Around the World each direction +
30 KB Good Mornings
1 min Extended Plank Holds
3 rounds.

Cool down and Stretch