Atherton WOD

STRENGTH

30mins for ALL squatting

Start with an empty bar bell 20/15kg
Every minute perform 1 front squat
Ladies increase 5kg each lift and gents increase 10 kg each lift.

You are allowed 1 repeated rep when you fail. On the secnd fail you may try a lift that is, ladies 2.5kg less, and guys 5kg less than that failed.

After you lift your heaviest front squat, perform 3 sets of 3 @ 90% of todays heavy successful lift.

CONDITIONING

For time

40 wall ball 9/7kg
400m run
40 burpees to target