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Suicide / Prowlers

By 10/13/2010No Comments

*******Announcement *********

We are hosting the Running Certification Saturday and Sunday Nov 6 & 7, 2010.  If you wish to improve your running skills Dr Romanov is the inventor of POSE Running Technique.  Click on the above banner and sign up now.

 

:startwod:

Warm Up

Joint Mobility and Line Drills

Speed and Conditioning Work

5 Rounds of 30 seconds on 30 seconds off
10 Meter Suicide Runs
Rest 5 minutes then:
100 Meter Prowler Push for time 90M/50W

Assistance Movements

Ring Dips 3 x max reps

Ring Push Ups 3 x max reps

:endwod:

10 Meter Suicide Runs

 

Praying to the Prowler Gods

Steven