Atherton & Cairns WOD

Warm up

200m run
30 Banded GMs
20m Burpee Broad jumps
30 Banded GMs
20m Spider-man
200m run
30 Banded GMs
20m SL Hops
30 sec Active hang
10 Elbow rotations
10 Muscle Cleans
10 Strict Press

“Gut Feeling”

12-9-6-3:
Hang Power Cleans
Burpee Box Jump Overs (24″/20″)
Push Jerks
Ring Muscle-ups
50/35kg

Capacity Builder (Qualifier)

3 Sets For Time:
20/15 Calories Bike
20 Deadlifts 90/60kg
20 Toes to Bar

Rest 2 Minutes Between Sets