Atherton & Cairns WOD

Conditioning

3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Stamina Conditioning

EMOMx10:
1st min: 7 TTB + 7 OHS 52.5/40kg
2nd min: 7 Bar Facing Burpees + 7 TTB

Gymnastics Conditioning (If you have time in class or complete after class)

3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” Row
Max handstand push ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr