Atherton WOD

STRENGTH 20mins

Back squat
20-18-16-14-12-10-8-6-4-2 reps

Every 2mins start a new set

Start with empty bar, Gents go up by 20kg jumps on reps 18, 16, 14, 12, then up by 10kg on reps 10, 8, 6, 4, 2. If you fail a rep range you do not add weight but stay at that weight decreasing the rep range.

Ladies go up by 10kg each interval on reps 18, 16, 14, 12. Then up by 5kg on reps 10, 8, 6, 4, 2.

CONDITIONING

For time (20min cap)

200m run
20 burpees
200m run
18 burpees
200m run
16 burpees
200m run
14 burpees
200m run
12 burpees
200m run
10 burpees
200m run
8 burpees
200m run
6 burpees
200m run
4 burpees
200m run
2 burpees