Atherton & Cairns WOD

Warm up
200m run/row
20 SL GB
20 banded GM
20m broad jumps
200m run/row
20 wall balls
20m Sampson
20m bear crawl
200m run/row

Class
1. Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

2. Conditioning (17min cap)
For Time:
5 Rounds of “Cindy”
30 Overhead Squats 52.5/35kg
1,000m Row