SCD hWOD for 10 Nov 11...

Warm up...

2 rounds of...

20 yards of inch worm push ups
10 tempo air squats (five seconds to hit bottom of squat then fast up)
20 yards crab walk
10 lunges (each leg)

WOD...

200 m sprint then 1 sit up, 1 push up and one squat*.

x 10 rounds

* Increase one rep each round. First round you will do 1, 1 and 1. Second round 2, 2 and 2. Third round 3,3,3, etc until you are at 10, 10, 10.

Score time.

Ready?

3, 2, 1, GO!