Atherton & Cairns WOD

Warm up

200m Slow
20 SL Glute bridges
20 Banded P/A
30 sec OH KB hold
10 runners lunge to downward dog
200m Medium
20m Sampson stretch
20 Air squats
20m Broad jumps
200m Fast

Power

Push Press
On the 2:00 x 6 Rounds:
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Conditioning

3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (22.5/15kg)