Atherton & Cairns WOD

Warm up

200m Run (slow)
20m Banded walk
20 SL Glute bridges
20 Banded pull aparts
200m Run (medium)
20 Air squats
20m Broad jumps
20 Bear Crawl
200m Run (fast)
5 Burpee Box jumps
5 Front squats

Class

1. Conditioning (25min cap)

For Time:
400 Meter Run
21 Front Squats 52.5/37.5kg
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats
15 Burpee Box Jumps
400 Meter Run
9 Front Squats
9 Burpee Box Jumps
400 Meter Run

2. Skills
Alternating On the Minute x 8
1st: 8-12 Kipping Handstand Push-ups
2nd: 30 Seconds Max Double Unders