Atherton/Cairns WOD

1. Mobility

Thoracic
Lats
Shoulders/pecs

2. Skills

Ring muscle up progressions (low rings)
False grip pull-ups
False grip pull-up + transition to catch
False grip pull-up + transition + dip

3. Conditioning/Recovery

“Row to Recovery”
Partner workout, for time:
Row 500m
Row 500m
Row 400m
Row 400m
Row 300m
Row 300m
Row 200m
Row 200m
Row 100m
Row 100m
*1 person working at a time