




Atherton & Cairns WOD
Monday 17 September 2018




Mareeba WOD
Tuesday 18 September 2018Warm up
200m run
20 SPC
20m Banded walk
20 Banded presses
200m run
20 SPC
20 KB Thrusters
20m Bear crawl
200m run
20 SPC
MCT45
Conditioning:
3 Rounds For Time:
21 Calories
21 Ring rows
15 Burpee Box Jump Overs
Then:
x3
Max plank holds
MCTBC
For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
Rest Then:
200m sled
MCTFF
20min bag and pad work
Then:
For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run