Atherton & Cairns WOD

Warm up
400m run
20m spider mans
20m inch worm
300m run
20m sampson
20 banded good mornings
200m run

Barbell Warmup

2 rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Class
1. Conditioning

AMRAP 15:
15 Hang Power Cleans 52.5/35kg
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

2. Gymnastic Conditioning

AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap