WOD – “The Ring of Fire”
Three rounds for time of….
20 Slam Ball AHAP
30 Jumping Lunges
Skill/Strength/Secondary WOD– ASCF Athletes, we have 9 positions available in each heat for the rowing WOD…
In the interim, before or after, we have two new Prowlers and one Sled at the Box….we will familiarize ourselves with the Prowlers/Sled, their intended use and best techniques for success etc…
We want to work up to on each Prowler….
#1 A heavy 50 m Prowler Push down and back on the Astroturf..
Cool Down – 25 GHD Situps, 25 Abmat Situps, 25 Knees to Elbow, 25 Toe to Ring
The Ring of Fire – Original Release 1963 http://www.youtube.com/watch?v=gRlj5vjp3Ko&feature=related
Ring of Fire FYI – http://en.wikipedia.org/wiki/Ring_of_Fire_(song)