Move from prone – Thu 7.27.17

 In W.O.D.

Skill:  “Death by 10m” from prone

Start by laying chest down on the ground. The first minute, stand up and sprint 10 meters. The second minute, stand up and run two 10m lengths, touching the ground at each turn. The third minute, stand up and run three 10m lengths.  Continue until you are not able to complete the allotted number of 10m sprint intervals.  Your chest must be on the floor at the start of each minute.

*The focus should be on how quickly you can move from prone to running.  Don’t worry too much about the overall amount of rounds.  Get sweaty, get tired, move fast, but don’t cheat the prone position or the sprint.

*These should be ALL OUT SPRINTS from the first 10m.  If you make it into the 15 rounds, you probably sandbagged at the beginning.

Conditioning:  Reps of 12-9-6-3:
– Power Snatch (Performance: 115/85#,  Fitness: 95/65#,  Health: 65/45#)
– Burpee Box Overs (Performance/Fitness: 24/20″, Health: as high as possible)


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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