Atherton & Cairns WOD

Warm up

200m run
20 SPC
20Hollow rocks
20m Bear crawl
200m run
20 SPC
1min plank
20 Super mans
200m run
20 Hollow rocks
20 Kipping swings
20 SPC
200m run

Class & Gz

Conditioning

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Calorie Assault Bike