Atherton & Mareeba WOD

Warm up

200m Run
10 Inch worms
1min Quad stretch (On belly 30secs each side)
10 Salute the suns
200m Run
20m Bear crawl
20m Sampson stretch
20 Glute bridges
200m Run

Strength

Front Squat

2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

Conditioning

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

Gymnastic Skills

AMRAP 5:
7 Unbroken Toes to Bar

*Extras after class