Atherton & Cairns WOD

Warm up

200m run
20m Spider-man
20 wall balls
20 SL GB
200m run
20m broad jumps
20 SL GB
20 SL RDLs
200m run
20m bear crawl
20 banded pull aparts
20 banded press
200m run

Class Gz 1 & 2

1. Conditioning
For Time:
21-15-9:
Squat Snatch 42.5/30kg
Chest to Bar Pull-Ups

2. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds