Atherton & Cairns WOD

Warm up

200m run (slow)
20 broad jumps
20m spider man
200m (medium)
20 single leg hopes
20 Salute the sun
200m (fast)
20 kipping swings
10 Box jumps

Class

1. Conditioning
Teams of 3:
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups

Rower is always going.

2. Midline

100 sit ups