Atherton & Cairns WOD

Warm up

300m run
20 wall balls
20 good mornings
300m run
20 super man hollows
20m spider man
300m run
20 wall balls
20 burpees

Class & MCT

“Toe Drag”
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters 42.5/30kg
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters 52.5/35kg
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters 62.5/40kg

Scaling

MCT
Sub Toes to bar for sit ups
Sub thrusters for wallballs
Sub bar facing for burpees

HBZ
Knee Raises
Less Weight
Burpees