Atherton WOD

SKILL:

10min pull up ladder
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 etc etc
*every time you COMPLETE an EVEN numbered set ie 2, 4, 6, 8, 10 perform 30 double unders.

If or WHEN you reach a rep scheme you can not complete no matter how much rest you think you require start back at 1 rep immediately.

CONDITIONING:

“Diane” (10min cap)
21-15-9
Deadlifts 70/100kg
HSPU

STRENGTH:

Build to a heavy single back squat in 7mins
THEN
1.1.1 (3 reps to a cluster) @ 90% of single for 3 cluster sets

ACCESSORY: (extra work after session)

3 rounds of
20 arm curls 15/20kg
20 banded good mornings