*******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
