Atherton & Cairns WOD

Warm up

400m run
20 single leg hops
20m OH KB lunges
300m run
20m bear crawl
20 Good mornings
200m run
30 sec HSH
20 single leg box step ups
100m run
20m broad jumps
100 single skips

Class

1. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats 40/30kg, 4 Burpee Box Jump Overs 24/20″
Round 2: 8 Front Squats 52.5/37.5kg, 4 Burpee Box Jump Overs 24/20″
Round 3: 4 Front Squats 62.5/42.5kg, 4 Burpee Box Jump Overs 24/20″