Atherton & Cairns WOD

Warm up
200m run
20m Spider-man
20m Bear Crawl
20m Burpee Braod jump
200m run
20m SL Hops
20 SL RDLs
20 SA KB Thrusters
200m run.

Class
Conditioning
“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 22.5/15kg
Box – 24″/20″

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 Weighted Sit ups
Max Effort L-Sit