Tues. 6-23-09 WOD

Warm-Up:

Sqauts

Lunges

High Kness

Lateral Shuffles

Jog 30 yrds

run 30 yrds

Stretch quads, glutes, hams & claves

WOD:

Sprints
Complete sixteen (16) 90 yard sprints.

*Rest 45 seconds between sprints. *Each person has specific times to complete the sprints in. If you do not perform a sprint in the given time take a penalty.

Each penalty is equal to 10 burpees.

Advanced - 9 to 10 seconds

Intermediate - 11 to 12 seconds

Beginner - 13 to 14 seconds