Atherton/Cairns WOD

1. SKILLS

– Pistols
– Ring Dips

2. RECOVERY WORKOUT

4 rounds (12 minutes). Each movement work for 30 sec rest for 30 sec.

Minute 1.
Loaded carry
Round 1 bumper plate overhead, round 2 double KB front rack, round 3 double KB/DB farmer’s carry, round 4 single arm KB/DB overhead

Minute 2.
Russian swings (use weight you can go unbroken for 30 sec)

Minute 3.
Weighted plank (use bumper plate on back)