CrossFit Football WOD Saturday 8-28-10

Warm-up
3 x CFWU

Strength 5/3/1
Bench Press
65% x 5
75% x 5
85% x 5+ (Max Reps)

Squat
65% x 5
75% x 5
85% x 5+ (Max Reps)

WOD - In-Season
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards

Off-Season - Four rounds for total reps of:

One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds