Atherton & Cairns WOD

Warm up

200m run
20 SL RDLs
20 Temo GBs
20 SA Swings
20m OH Walking Lunge
200m run
20 SA Thrusters
20 Halos
45sec Keg Stretch
10 Elbow Rotations
10 Muscle Cleans
10 Front Squats

Front Squat

On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 75%
Set 5: 6 Reps @ 70%

Conditioning

On the 6:00 x 3 Sets:
300/200m Run
12 Weighted Box Step-Overs (24/20)
21/15 Calories

Kilos: 24s/16s KBs