Atherton & Cairns WOD

Warm up
400m run
20 Single leg hops
20 Banded pull aparts
300m run
20 wall balls
20m bear crawl
200m run
30 sec HS
20 Goodmornings
100m run

Class

1. Strength
Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

2. Conditioning (20min cap)
For Time:
21 – 15 – 9:
Cals
Thrusters 42.5/30kg
Directly into…
15 – 12 – 9:
Cals
Hang Squat Cleans 42.5/30kg
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats 42.5/30kg
Pull ups