Atherton & Cairns WOD

Warm up

2 rounds

20m high knees
20m bum kicks
20m broad jumps
20m backward high knees
20m side skips both sides!
10 kipping swings
20m bear crawl

Class

1. “Helen” (15min Cap)
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing 24/16kg
12 Pull-Ups

2. Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions
Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.