Atherton & Cairns WOD

Warm up

200m Run
20 Glute bridges 3 sec pause
20 Banded pull aparts
20 Air squats
200m Run
20 KB presses
20m Bear crawl
20 Downward dog to runners lunge
200m Run
20 KB RDL’s
15 Burpees

Conditioning

Teams of 3:
For Time (30 Minute Cap):

90/60 Calories, 75 KB Snatches, 75 x2 KB Thrusters
90/60 Calories, 60 KB Snatches, 60 x2 KB Thrusters
90/60 Calories, 45 KB Snatches, 45 x2 KB Thrusters
90/60 Calories, 30 KB Snatches, 30 x2 KB Thrusters
90/60 Calories, 15 KB Snatches, 15 x2 KB Thrusters