Atherton&Cairns WOD

Warm up

200m run
20 SPC
20m Banded walk
20 Banded GM
200m run
20 SPC
20 Wall balls
20m Spider man
20m SL hop
200m run
20 SPC
10 Muscle cleans
10 HPC
10 Front squats

Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)

“Tread Water” (27min Cap)
For Time:
2k Run
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)