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
