Saturday 13th Sept 2014 WOD

Warmup Mobility

Active Hip Flexor Stretches

3 x Rounds of:

Walking Lunges x 12

Burpees x 9

Pressups x 6

Tekkers

Push Press Drills on pipe

HSPU and scales

Strength

Push Press 8-8-8-8

(Build to an 8xrm)

WOD Time cap 18mins

200m Run

3 x HSPU

400m Run

6 x HSPU

800m Run

12 x HSPU

400m Run

6 x HSPU

200m Run

3 x HSPU

Then AMRAP Burpees

for total score in remainding time