Monday 22nd Sept 2014 - WOD (Last session of Foundations)

Warmup Mobility/Squat Mobility

2 rounds for quality

10 x Inch Worms

20 x Back Extensions

10 x KB Upright Row

Foundations (session 3 of 3)

Medball Cleans/Deadlift/SDHP

WOD

400m run Buy in

13 x Deadlifts (70/110kg)

13 x Boxjumps (20/24")

13 x SDHP (30/50kg)

13 x Burpees

10 x Deadlifts

10 x Boxjumps

10 x SDHP

10 x Burpees

7 x Deadlifts

7 x Boxjumps

7 x SDHP

7 x Burpees

400m run buy out