Atherton & Cairns WOD

Warm up

20m High knees
20m Butt kicks
20m long skips
20 glute bridges
20 KB RDL’s
20 Air squats
200m Run
20 KB Russian swings
10 Inch worms
20m Spiderman
200m Run

Class

1. Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts 85/62.5kg
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts 102.5/72.5kg
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts 125/85kg
6 Lateral Barbell Burpees

2. Midline
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips