12/30/10 - POSE RUN DRILLS & "TOSH"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. CFE RUN DRILLS
90 Degree Turn After Each Set
- POSE, 4x10sec/side
- Pony, 4x5/side
- Change of Support, 4x10/side
- Single Leg Foot Taps, 2x10/side

- Hop in Place, 2x15/side
- Forward Pony, 2x15/side
- Forward Change of Support, 2x10/side
- Front Lunge, 2x7/side

3. WOD - RUN INTERVALS

- Run: 3x(200+400+600m)

- Rest exactly the time it take you to do each interval in each set

4. SKILLS & DRILLS

- Hollow Rocks, 100 reps