Atherton & Cairns WOD

Warm up

400m run
20 KB OH Walking lunges
20 20 Russian swings
300m run
20 Goblet squats
20 Russian swings (10 each side)
200m run
20 single leg RDL’s
20 KB Push press (10 each side)
100m run

Class

1. Strength

Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

2. Conditioning (15min Cap)

3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups